4RFT (BFB/THRUSTER/BMU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #122 (No Measure)

Row 300m, Then 3 Rounds Of:

15 Empty Bar Thrusters

10 Bar Facing Burpees

5 Kipping Pull Ups Or 15 Kip Swings

Then:

1:30 Each Side Banded Overhead Shoulder Stretch w./ Contract/Relax (With The Elbow In The Band, Pull The Elbow Toward The Ground For :05, Then Relax. Repeat)

Weightlifting

Front Squat (4 – 4 – 4 – 4 )

7 Sets Every 2:30

1 Set : 16 Reps With An Empty Bar

2 Set: 12 Reps @ 40% 1 RM

3 Set: 8 Reps @ 60% 1 RM

4-7 Set: Workout Sets With 85% 1 RM (2,5 More Than Last Week)

Metcon

4RFT (BFB/THRUSTERR/BMU) (Time)

4 RFT

9 Bar Facing Burpees

6 Thrusters @ 62,5/42,5

3 Bar Muscle Ups

Timecap: 8:00
Scaling:

Thruster = 42,5 / 30

3 BMU = 3 Pull Up + 3 Dip Or 3 Inverted Pull Up + 3 Push Up

Hard Work Pays Off

Hard Work #62 (4 Rounds for reps)

AMRAP2 x 4

15/10 Cal Bike

Max Reps Strict Handstand Push Ups

Rest 2:00

Scaling = Strict Sitting Double DB Press 15/7,5