3RFT (Burpees/T2B/C&J)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #113 (No Measure)

20 Banded Good Mornings

20 PVC Paused Overhead Squats

20 Kip Swings

20 Empty Bar Facing Burpees

Then:

1:30 Overhead Stretch w./ Ball & Barbell

Weightlifting

Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Clean and Jerk (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)

Work Up To 80% 1 RM In 8 Minutes

Then:

EMOM10

1 Rep @ 80% 1RM

Metcon

3RFT (Burpees/T2B/C%J) (Time)

3RFT:

21 Bar Facing Burpees

15 Toes To Bar

9 Power Clean & Jerk @ 50% 1RM

Timecap: 11:00

Hard Work Pays Off

Hard Work #53 (No Measure)

E2MOM20

10m Handstand Walk Or 10 Shoulder Taps In HS Position

Practice Pirouetting At The 5m Mark (Both Directions ;-))