3-6-9-12-15-18-21 (HPCL/T2B)

CrossFit Bielefeld – CrossFit

Warm-up

1: Hang Clean Warm Up (No Measure)

Every 90sec For 4 Rounds w./ An Empty Bar:

1 Complex Of:

1x Go Down Through Dip To Hang And Hold :03, Go Up Again

1x Go Down Through Dip To Hang & Perform A High Pull

1x Go Down Through Dip To Hang & Perform A Muscle Clean

1x Front Squat

Go Down Through Dip To Hang & Perform A Power Clean, Hold In Catch For :03

1x Front Squat

Go Down Through Dip To Hang & Perform A Squat Clean

Weightlifting

2: 3 Position Clean (1 – 1 – 1 – 1- 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)

1 High Hang +

1 Hang +

1 Floor
Technique Focus!!!

EMOM 1 Complex @ 40-50% !RM Squat Clean

Metcon

3: 3-6-9-12-15-18-21 (HPCL/T2B) (Time)

3-6-9-12-15-18-21

Hang Power Clean @ 42,5/30

Toes To Rings

TimeCap: 15.00

RX+:

52,5/35

T2B

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