21-15-9 (PSN/BFB)

CrossFit Bielefeld – CrossFit

Warm-up

1a: Warm Up #36 (Snatch) (No Measure)

100m Run

25m Lunge & Squat

100m Run

25m Bear Walk

100m Run

25m Broad Jumps

100m Run

Then:

5 Rounds Of (PVC):

1 Scarecrow Snatch + 2 OHS + 3 Push Press Behind The Neck

1b: Snatch Basic Warm Up (No Measure)

10 Squats

20 Line Jumps

10 Line Jumps + Squat

10 PVC Push Jerk + Squat

10 PVC Snatch Balance

10 PVC Position (1-2-3-2-1) Training

Weightlifting

2: Hang Power Snatch (5 – 5 – 5 – 5 – 5)

Technique Focus!!!

Use The Same Moderate Weight For all Sets & Make A Pause In Every Position!!!

E2MOM

Metcon

3: 21-15-9 (PSN/BFB) (Time)

21-15-9

Power Snatch @35/25

Bar Facing Burpees

TimeCap: 07:00

RX+: 42,5/30

Hard Work Pays Off

4: Hard Work (Practice) (No Measure)

Take 5:00 To 10:00 To Practice „One“ Of The Following Skills:

– Double Unders

– Kipping T2B

– Kipping Pull Ups

– Butterfly Pull Ups

– Muscle ups

– Handstand Hold / Walk

For Progression Tips Ask a Coach ­čśë