CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #284 (Thruster) (No Measure)
AMRAP6
10 Banded Pass THroughs
8 Burpees
10 Banded OH Squats
8 Push Ups
Then:
10/10 Hip Openers (Rotations) In Each Direction
Weightlifting
2a: Thruster Warm Up (No Measure)
Barbell Thruster Complex – Empty Bar, 5 Reps Of Each
Shoulder Press
Front / Back Pelvis Tilt In OH Pos.
Front Squats
:05 Paused Push Press
Max. Shoulder Ext. While Keeping Neutral Spine
:05 Paused (In Dip On The Way Up) Thruster
Thruster
2b: Thruster (5×5)
5:00 To Work Up, Then:
E2MOM 5×5 @ 80% 1RM
Metcon
3: 3RFT: (Run/STOH/Burpees) (Time)
3RFT:
400m Run
15 Shoulder To OH @ 42,5/30
15 Burpees To Target
TimeCap: 15:00
RX+:
15 HSPU
Hard Work Pays Off
4: Hard Work #240 (Accessory) (Time)
5 x 1:00 (:30 Per Leg)
Single Leg Wallsit
– Rest As Needed –