18-15-12-9-6: (C2B/SCL)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #261 (Thruster) (No Measure)

Mobility/Activation:

4-Way Banded Glute Activation

From Left Box End To Right Box End, Followed By 5 Air Squats

General Warm Up:

3 Rounds Of:

12 Spidermans (Plank Into Dragon 6/6)

10 PVC Thruster

8 Kang Squats w/ 15/10er Plate

Weightlifting

2a: Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster

2b: Thruster (1RM)

20:00 To Find A New 1 RM !!!

Out Of The Rig ­čśë

Metcon

3b: 18-15-12-9-6: (C2B/SCL) (Time)

18-15-12-9-6

18 Pull Ups

18 Goblet Squats @16/12

Rest 1:00

15 Pull Ups

15 Goblet Squats @ 20/16

Rest 1:00

12 Pull Ups

12 Goblet Squat @ 24/20

Rest :30

9 Pull Ups

9 Goblet Squats @ 28/24

Rest :30

6 Pull Ups

6 Goblet Squats @ 32/28

TimeCap: 20:00

RX+:

C2B Pull Ups

Squat Cleans @ 52,5/35

Hard Work Pays Off

4: Barbell RDL┬┤s (10 – 10 – 10 )

All Sets @ The Same Weight w./ Low Speed

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