21-15-9 (OHS/PU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #50 (No Measure)

3 Rounds Of:

10 PVC Pass Throughs

10 Lunges w/ PVC in SN/OHS Grip

:30 HS Hold

5 Slow Ring Rows or Normal Pull Ups

Then:

4x 5 Reps Partner Squat Therapie

Weightlifting

2: Overhead Squat (E2MOM x 10)

E2MOM

Start w./ A Light Weight & Work Up Thru Sets To A Heavy Double

Technique & ROM OVER Weight

Metcon

3: 21-15-9 (OHS/PU) (Time)

21-15-9

Overhead Squat @ 42,5/30 KG

Pull Ups

Timecap: 7 Minuten
Not More Than 3 Sets Per Movement & Round!!!

Otherwise Scale Weight & To Ring Rows

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