21-15-9 (HPSN/T2B/LBOB)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #150 (No Measure)

2 Rounds Of:

10/10 Step Ups

10 V-Ups

:30 Goblet Squat Hold

5 No Push Up Burpees

Then:

10/10 PVC Pass Throughs (Normal&Reverse)

Weightlifting

Front Rack Lunge (5 – 5 – 5 – 5 – 5)

E3MOM15

No Additional Warm Up!!!

Start w./ A Moderate Weight.

Work Up In Weight For A Heavy 10er (5 Each Leg)

Always Start w./ Your Weak Side

Metcon

Hang Snatch Warm Up (No Measure)

Empty Bar Barbell Complex, 5 Reps Of Each:

Down To Hang, Hold For :03 And Back

Hang High Pull (Heels Down)

Hang Muscle Snatch

Snatch Grip Strict Press Behind The Neck

Hang Power Snatch

21-15-9 (HPSN/T2B/LBOB) (Time)

21-15-9

Hang Power Snatches @ 42,5/30 KG

Toes to Bar

Lateral Burpees Over The Bar

Timecap: 12:00

Hard Work Pays Off

Hard Work #92 (3 Rounds for reps)

3 RFT:

12/8 Cal Bike

1 Max Set Of Ring Muscle Ups

Rest :60

Even If It Is Not For Time, Go Hard On The Bike


Love it – hate it ­čśë