4RFT: (PCL/FSQ/PusghJerks)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #225 (Burpees) (No Measure)

Weakness Warm Up:

50 Bar Facing Burpees

Then:

Single LAX Ball Pec Smash, :90/Side

Weightlifting

2: Bench Press (10 – 10 – 10 )

5:00 For Set Up & Work Up In Weight, Then:

Every 2:30 10 Reps – Work Up In Weight

Metcon

3: 4RFT: (PCL/FSQ/PushJerk) (Time)

4RFT:

10 Power Cleans @ 42,5/30

10 Front Squats @ 42,5/30

10 Push Jerks @ 42,5/30

– Each Round Must Be Done Unbroken To Count / Rest As Little As Needed Between Rounds –

TimeCap: 12:00

RX+:

52,5/35
Specific Warm Up:

At Each Weight/Rep Scheme Below, Complete 1

Unbroken Set:

– Empty Bar, 6 PCL, 6 FSQ, 6 jPush Jerks

– With 30/20s, 5 Unbroken Reps Of Each

– With 42,5/30, 4 Unbroken Reps Of Each

Then:

Choose Your WOD-Weight

Hard Work Pays Off

4: Back Squat (BACK SQUAT CYCLE EVERY TUESDAY & FRYDAY!!!)

Work Up Fast, Then:

20 Rep Squat Routine, Start @ 50% 1RM And Add 1,25 KG Each Side Every Time You Do This Routine!!!