CrossFit Bielefeld – CrossFit
Warm-up
Snatch Basic Warm Up (No Measure)
10 Squats
20 Line Jumps
10 Line Jumps + Squat
10 PVC Push Jerk + Squat
10 PVC Snatch Balance
10 PVC Position (1-2-3-2-1) Training
Weightlifting
Snatch (2 – 2 – 2 – 2 – 2 – 2 – 2 )
Work Up To 75% 1 RM In 8 Minutes
Then:
Every 1:15 For 7 Sets
1 Rep @ 75% 1RM
Drop & Reset, No TnG
Metcon
4RFT (PSN/CalRow) (Time)
4RFT:
15 Power Snatch @ 35/25 KG
15/12 Cal Row
TimeCap: 12:00
Hard Work Pays Off
Hard Work #68 (4 Rounds for reps)
E3MOM15
1 Max Set Of Strict Pull Ups
RX+ Ring Muscle Ups