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 (2 – 2 – 2 – 2 – 2)

E2MOM

Work Up To A Heayv Double

Technique & ROM Before Weight

Metcon

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

21-15-9

Overhead Squat @ 42,5/30 KG

Pull Ups

Timecap: 7 Minuten

Hard Work Pays Off

4: Hard Work #8 (AMRAP – Reps)

AMRAP7

Max Sets Of 5 Unbroken Push Ups

RX+ HSPU