12-9-6-3 (PullUp/PSN)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #294 (Squat Clean) (No Measure)

2:00 Deep Squat Hold

:60 Each Arm Internal Shoulder Rotation Stretch

Then, 3 Rounds Of:

10 Ring Rows

8 Hang Power Cleans

6 Squat Tuck Jumps

Weightlifting

2a: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

2b: Squat Clean (6×2 As 1.1 Every 2.30)

10:00 To Work Up, Then:

Perform 2 Singles Every 2:30 @ 80% 1RM

Metcon

3: 12-9-6-3 (PullUp/PSN) (Time)

For Time: 12-9-6-3

Pull Ups

Power Snatch @ 50/25

RX+

Chest To Bar Pull Ups

Power Snatch 62,5/35

TimeCap: 8:00

Hard Work Pays Off

4: Hard Work #249 (Sprint) (Time)

6 RFT:

4 Burpee Box Jump Overs @60/50

6 Box Jump Overs @60/50

8 Wallballs @ 9/6

– Rest :20

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