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