3RFT: (BBJO/DBSN)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #244 (Bench Press) (No Measure)

2 Rounds Of:

10/7 Cal Bike

5/5 Scorpions

5 Dive Bomber

10 Push Ups @ 31X1

Then:

Single LAX Ball Pec Smash, :90/Side

Weightlifting

2: Bench Press (10 – 10 – 10)

5:00 For Set Up & Work Up In Weight, Then:

Every 2:30 10 Reps – Work Up In Weight!

All Sets Heavier Than The Last Time!!!

Metcon

3: 3RFT: (BBJO/DBSN) (Time)

3RFT:

10 Burpee Box Jump Overs @60/50

20 DB Snatch @ 15/10

TimeCap: 8:00

RX+:

22,5/15
Take 5:00 Before WOD To Practice Movements (Effective & DB Path / Turnover)

Hard Work Pays Off

4: Back Squat (BACK SQUAT CYCLE EVERY TUESDAY & FRYDAY)

Work Up Fast, Then:

20 Rep Squat Routine, Start @ 50% 1RM And Add 1,25 KG Each Side Every Time You Do This Routine!!!