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 😉