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CrossFit Bielefeld – CrossFit

Accessory Work

A: Squat Clean Thruster (12 Sets x 3 Reps )

Reps must be unbroken;

Start at 50% of 1RM Push Press;

Add weight every 2-3 Sets only when Form allows

B: Double KB FR Reverse Lunge (4 Sets x 6-8 Reps @AHAFA)

finish one side before you switch legs;

reverse = step backwards

Conditioning

C: Metcon (2 Rounds for reps)

AMRAP 8Min

5 Pull Ups

10 Push Ups

15 Squats

12 Deadlifts @42.5/30Kg

9 Hang Power Cleans

6 Push Jerks

Rest 4Min

AMRAP 8Min

16 DB Snatches @22.5/15Kg

12 Box Jumps Overs @24’/20′

8 Cluster @42.5/30Kg