2RFT: (CalRow/C&J/BMU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #224 (No Measure)

3 Rounds Of:

10 S-Arm KB Clean & Jerk (5/5)

10/7 Cal Bike

12 Deadbugs

Then:

2×10 Scap Pull Ups

2×10 Kip Swings

Weightlifting

2a: Deadlift (6)

7:00 To Work Up, Then E3MOM12

Deadlift

1×6@60%

1×5@70%

1×4@80%

1×1@90%

2b: Deadlift (5)

Deadlift

1×6@60%

1×5@70%

1×4@80%

1×1@90%

2c: Deadlift (4)

Deadlift

1×6@60%

1×5@70%

1×4@80%

1×1@90%

2d: Deadlift (1)

Deadlift

1×6@60%

1×5@70%

1×4@80%

1×1@90%

3a: Bar Muscle Up Warm Up (No Measure)

5x Jumping Kip Swing

4x Kip + Knees Up

3x Kip + Knees + Hips To The Bar

2x Reach As High As Possible (Long Arms)

1x BMU

Metcon

3b: 2RFT: (CalRow/C&J/BMU) (Time)

2 Rounds Of:

12 Cal Row

6 Clean & Jerk @ 52,5/35

4 Chest To Bar (Scale To The Hardest Pull You Can)

– Rest 4:00 –

2 Rounds Of:

12 Cal Row

6 Clean & Jerk @ 52,5/35

4 Chest To Bar

TimeCap: 10:00

RX+:

C&J @ 62,5/42,5

BMU
Take 5:00 To Work Up & Practice C&J Before The WOD

Hard Work Pays Off

4: Hard Work #207 (Weakness) (No Measure)

Pick 1-2

Back Rack Walking Lunges, 3×10 (5/5)

Hollow Rocks, 4×15

7

Barbell Bent Over Rows, 4×15