2RFT (CalRow/HPCL&J)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #61 (No Measure)

2 Rounds Of:

200m Run

10 Renegade Rows (5/5)

10 Box Jumps (step down) @ 50cm

Then:

4:00 Barbell “Yoga“

Barbell Yoga (No Measure)

Change Movement Every :30

– Back Squat Bottum Position

– Knee Touches

– Kang Squats

– Shoulder Press Behind The Neck

– Back Rack Lunges

– Back Rack Shoulder Rotations

– Kosack Squats

– Front Rack Shoulder Rotations

Weightlifting

Clean Complex (1 RM)

1 Power Clean +

1 Push Jerk +

1 Front Sqaut +

1 Hang Sqaut Clean +

1 Split Jerk
20 Minutes To Work Slowly Up In Weight.

Find Your Heaviest Complex!!!

Metcon

2RFT (CalRow/HPCL&J) (Time)

2 RFT

40/30 Cal Row

20 Hang Power Clean & Jerk @ 42,5/30 KG

TC: 10 Minutes

Hard Work Pays Off

Hard Work #1 (AMRAP – Rounds)

Every 1:30 Until Failure:

15:00 Cap (Max. 10 Rounds)

10/7 Cal Bike

3 Push Ups (Normal Or Kneeling)*

*Add 3 Push Ups Per Round