13.1

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #98 (No Measure)

AMRAP5

2 Rounds Of:

20 Air Squats

10 Light Empty Bar High Hang Snatches

5 Strict Pull-Ups Or :15 Chin Over Bar Hold + :15 Active Hang

Then:

Max Burpees In Remaining Time

Then:

:90 Pigeon Each Side

Weightlifting

Back Squat („Die Set“)

Choose A Weight You Believe You Can Hit For 8-12 Reps

Warm up sets:

8 Reps @50% Of Working Weight – Slow

6 reps @75% – Focus On Speed

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
RX Weights:

35/20 – 62,5/35 – 75/45 – 95/55

Sclaled Weights:

25/15 – 35/22,5 – 42,5/30 – 62,5/42,5

Hard Work Pays Off

Hard Work #37 (Time)

3RFT:

30 Thrusters 20(15 KG

3 (Legless) Rope Climbs

Rest 3:00