30-20-10 (PU/BJO/DBSN)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #65 (No Measure)

10 Rounds

:10 Handstand Hold

6 1-Arm DB Push Jerks, – Right

6 1-Arm DB Push Jerks, Left

6 Jumping Lunges

Then;

:30 Ankle Stretch (Each Side)

1:00 T-Spine Stretch (Ball & Bar)

Weightlifting

Push Jerk (1RM)

15 Minutes To Work Up To A New 1RM!!!

Metcon

30-20-10 (PU/BJO/DBSN) (Time)

30-20-10

Push Ups

Box Jump Overs @ 60/50 cm

Alt DB Snatch @ 22,5/15 KG

TC: 12 Minutes

Hard Work Pays Off

Hard Work #5 (3 Rounds for reps)

AMRAP3 x 3, Rest 2:00 In Between

30m DB OH Walking Lunge w/ 22,5/15(15m R-Arm OH, 15m L-Arm OH)

Max Rep Double-Unders In Remaining Time