Open Athletes: Sign up for your heats. Heats available on Friday 17:30 & 17:45 (may be moved +- Minutes, if WOD requires to) Saturday 9:30, 9:45, 11:30 and 11:45. These are the only times when Open WODs will be judged and validated.

Trainer Warmup 15 Min.

Skill: Clean & Jerk 15 Min.

Competition: 15 min to work on your Clean & Jerk efficiency. This is not a Rep Max attempt.
10@40%1RM, 8@50%1RM, 6@60%1RM, 4@70%1RM; work on efficiency (agility: clean to jerk), touch and go Reps, cannot drop the Bar!

Fitness: 15 min to work on your Clean & Jerk efficiency. This is not a Rep Max attempt.
10-8-6-4 climb up to a challenging weight; work on efficiency, touch and go Reps, cannot drop the Bar!

Open Prep:

WOD
Buy In 50Dubs or 100 Singles

10-8-6-4-2 Clean and Jerks* 62,5/40//40/23kg
*Sprint 100m after each Round

Score: Time, Time Cap.: 15 Min. Scale weights as needed. Cannot Drop The Bar!

YOGA for CrossFit. Saturday March 29th.

Core Strength and Flexibility are fundamental to move efficiently. Yoga teaches these skills in a safe way. If you face some „Ouchies“ due to lack of flexibility every now and then or simply want to improve your fitness, take this chance to work with our „Master of Flexibility“ Coach BEKKI!