18-15-12-9-6-3 (HPCL/STOH/T2B)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #178 (No Measure)

4-Way Banded Glute Activation Steps, 20 Per Direction

Then:

2 Rounds Of:

15 Paused Goblet Squats w/ Band Around Knees

20 S-Arm Alt DB Hang Clean & Jerk

Then:

20 Lateral Duck Walk Steps (10/10)

Weightlifting

2: Back Squat (5 – 5 – 5 – 5 – 5)

10:00 To Work Up To, Then

Every 2:30 5×5 @ 80% 1RM

Metcon

3: 18-15-12-9-6-3 (Time)

For Time:

18-15-12-9-6-3

Hang Power Clean @45/30KG

Shoulder 2 Overhead @45/30KG

Toes to Bar

TimeCap: 18:00

Scaling: V-Ups

Hard Work Pays Off

4: Hard Work #133 (No Measure)

10:00 To Practice „One“ Skill:

– Double Unders

– Hanstand Walk

– Kipping Pull Ups

– Butterfly Pull Ups

– Muscle Ups


Hips ehind Te Bar To Cycle !!!