4RFT: (MU/DBSN)

CrossFit Bielefeld – CrossFit

Warm-up

1: Snatch Warm Up (No Measure)

Barbell Snatch Complex – Empty Bar, 5 Reps of Each

Muscle Snatch

Overhead Squat

Behind the Neck Snatch Grip Press

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch
Then:

Internal Shoulder Rotation Stretch, :90/Side

Weightlifting

2: Squat Snatch (6 – 6 – 6 – 6 – 6 – 6)

5:00 To Work Up, Thren:

Every 2:00 For 12 Minutes

6 Touch And Go Squat Snatch @ 55 – 65% 1 RM

Metcon

3a: Muscle Up Warm Up (No Measure)

On The Low Rings:

2×5 False Grip Ring Rows + 3 Pulls To Hip (Use Hip)

1×5 Hip Pull To Transition To Jumping Dip

Then, On The High Rings:

2×3 Kip Swings On Rings

2×2 Big Kips w/ Pulling Rings To Hips

1x 1-3 Muscle Up Turnovers (No Dip)
Then:

Take 5:00 To Work Up In Weight For The DB Snatch, Focus On A Good A Good DB Path (Straight Line), Quick Lock Out & A Smooth Transition On The Way Down

3b: 4RFT: (MU/DBSN) (Time)

4 RFT:

6 Negative Muscle Ups (Scale To 6 Pulls (PU Or RR) & 6 Push (Dip Or HRPU))

18 Alt. DB Squat Snatch @ 15/10

TimeCap: 12:00

RX+:

4 RFT:

6 Muscle Ups

18 Alt. DB Squat Snatch @22,5/15

Hard Work Pays Off

4: Hard Work #205 (Intervall) (AMRAP – Rounds)

Every 3:30 Until Failure:

10 WBS @9/6

500m Row

Add 10 Wallballs Each Round.