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