6RFT (CalRow/Thruster/Rope)

CrossFit Bielefeld – CrossFit

Weightlifting

2a: Push Jerk Warm Up (No Measure)

Perform 2 Rounds – 3 Reps Each w./ An Empty Bar:

Shoulder Press

Dip For :03 & Stand

Push Press w./ :03 In Dip

Push Jerk w./ :03 In Dip & Catch

Push Jerk

2b: Push Jerk (8-6-4-2 Reps E3MOM)

7:00 To Work Up, Then:

Perform 1 Set E3MOM w./ Increasing Weight For 8 – 6 – 4 -2 Reps. For 8 – 6 – 4 Use 2,5 More Than Last Week

Note All Weight´s In The Note´s!!!

Metcon

3: 6RFT (CalRow/Thruster/Rope) (Time)

6RFT – In Teams Of 2

15/12 Cal Row

12 Thrusters @42,5/30

2 Rope Climbs

– Alternate Each Movement –

RX+:

Thruster @ 52,5/35

TimeCap: 18:00