21-15-9 (HPCL/STOH/CalRow)

CrossFit Bielefeld – CrossFit

Warm-up

1: 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
Perform Before:

10 Dive Bomber

25m Duck Walk

10 Inch Worm

Weightlifting

2: Thruster (8 – 8 – 8)

No Work Up, Start Directly w./ Set Nr. One. Then:

E3MOM

Work Up In Weight To Your Heaviest 8 Reps

Metcon

3: Team #4 (Time)

3RFT:

60 Double DB Deadlift @ 22,5 / 15 KG

50 Double DB Thruster @ 22,5 / 15 KG

400m Run Together

Hard Work Pays Off

4: Hard Work #177 (No Measure)

10.00

Practice Handstand Hold Or

Muscle Ups