5RFT (PSN/Pistol)

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