4RFT (PSN/CalRow)

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