CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #70 (No Measure)
2:00 10 SU / 5 DU
Then:
EMOM6
2 (Light) Empty Bar Snatch Complexes
(1 Squat Snatch + 1 OHS + 1 Hang Squat Snatch + 1 OHS)
Then:
2 Rounds Of:
8m Duck Walk Forward
8m Duck Walk Backwards
Weightlifting
Snatch Complex (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)
1 Squat Snatch +
1 Overhead Squat +
1 Hang Squat Snatch +
1 Overhead Squat
EMOM @ 70%+ Of 1RM
Built Up Throughout Sets
Metcon
5RFT (PSN/Pistols) (Time)
5 RFT:
10 Power Snatch 52,5/35 KG
20 Alt. Pistols
Timecap: 15 Minutes
Take 5 Minutes To Practice Pistol Variations
Scaling: Pistols To A Bank / Box
Hard Work Pays Off
Hard Work #8 (AMRAP – Reps)
AMRAP7
Max Sets Of 5 Unbroken Push Ups
RX+ HSPU