3RFT (Burpees/C&J)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #126 (No Measure)

2 Rounds Of:

12 Light Double DB Front Rack Lunge Steps

12 Double DB Pause Thrusters

:20 Chin Over Bar Hold

1:00 Squat Hold

Then:

3x:30 Partner Shoulder & T-Spine Stretch

Gymnastics

Pull-ups (Strength Cycle)

Chin Over Bar Hold:

Level 1: 3x Max Hold Supinated (Accu. Over 1:30 – LV2)

Level 2: 3x Max. Hold Pronated (Accu. Over 2:30 – LV 3)

Level 3: 3x Max. Hold Pronated +10/5 KG

Aktive Hang:

Level 1: 3x Max. Hold (Accu. Over 2:00 – LV2)

Level 2: 3x Max Scap Squezzes (Accu. Over 50 – LV 3)

Level 3: 3x Max. Scap Squazzes + 10/5 KG

Pull Ups:

Level 1: 3×5 :10 (5/5) Negative Pull Ups

Level 2: 3x Max. Strict (Inverted) Pull Ups (Accu. Over 20 – LV3)

Level 3: 3×5 Weighted Pull Ups – Increase Weight Over Time

Metcon

3RFT (Burpees/C&J) (Time)

3RFT:

15 Lateral Burpees Over The Bar

10 Clean and Jerk @ 62,5 / 42,5 KG

Timecap: 10:00

Hard Work Pays Off

Hard Work #66 (No Measure)

E6MOM18

1,000/800m Row

@ 80-90% Effort