5RFT (PSN/V-Ups/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1a: Snatch Warm Up (No Measure)

Barbell Snatch Complex – Empty Bar, 5 Reps of Each

Muscle Snatch

Overhead Squat

Behind the Neck Snatch Grip Press

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

1b: Paused Snatch Warm Up (No Measure)

Every 90sec For 4 Rounds

2x Paused @ Knee Snatch @ 50-60% of 1RM

Drop & Reset

Weightlifting

2: Hang Snatch (2 – 2 – 2 – 2 – 2 – 2)

E2MOM12

2 Reps @ 85%

Metcon

3: 5RFT (PSN/V-Ups/Rope) (Time)

5 RFT:

10 Power Snatch @ 45/30 KG

15 V-Ups

1 (Legless) Rope Climb

TimeCap: 10:00

Hard Work Pays Off

4: Hard Work #129 (Distance)

20:00 Row For Disance

Try To Hold The Same Pace Over The 20:00 And Not slowing Down Over Time