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