4RFT: (PSN/PullUp/DU)

CrossFit Bielefeld – CrossFit

Warm-up

1a: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and „Finish“

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

1b: Snatch Balance Warm Up (No Measure)

3 Rounds Of (10/15/20):

5 Overhead Squat

5 Sotts Press

5 Pressing Snatch Balance

5 Heaving Snatch Balance

5 Snatch Balance

Weightlifting

2: Hang snatch + snatch balance (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 )

Technique Focus!!!

All Sets w./ The Same Moderate Weight!

Metcon

3: 4RFT: (PSN/PullUp/DU) (Time)

4RFT:

8 Power Snatch @35/25

8 Pull Ups

50 DU

TimeCap: 10.00

RX+:

12 PSN

15 Pull Ups

75 DU

Hard Work Pays Off

4: Hard Work #18 (Time)

4 RFT:

5-4-3-2-1

Strict HSPU w/ Deficit (10er/5er Plate)

Box Jump 75/60cm

Rest :90