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