12 RFT(STOH/DU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #113 (No Measure)

20 Banded Good Mornings

20 PVC Paused Overhead Squats

20 Kip Swings

20 Empty Bar Facing Burpees

Then:

1:30 Overhead Stretch w./ Ball & Barbell

Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Weightlifting

Clean and Jerk (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)

Work Up To 85% 1 RM In 8 Minutes

Then:

EMOM10

1 Rep @ 88% 1RM (More Than On The 27.03.)

Metcon

12 RFT (STOH/DU) (Time)

12 RFT:

3 Shoulder To Overhead @ 62,542,5 KG

20 Double Unders

Timecap: 10:00

RX+ 75/52,5 KG

Scaling: 20 Du´s = 20 High Jump SU´s

Hard Work Pays Off

Hard Work #72 (Time)

For Time:

2-4-6-8-10-12-10-8-6-4-2

Unbroken Toes to Bar