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.