8RFT (CalRow/FSQ/STOH)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #279 (Thruster) (No Measure)

4-Way Banded Glute Activation – 5m Per Direction + 5 Squats

10 Burpees AFAP

20 Jump Squats

10 Burpees AFAP

Then:

20 Paused (@ Bottum Pos.) PVC Thrusters

Weightlifting

2a: Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster

2b: Thruster (5×5)

5:00 To Work Up, Then:

E2MOM 5×5 @ 77,5% 1RM

Team WoD

3: 8RFT (CalRow/FSQ/STOH) (Time)

8 Rounds – Alt. Full Rounds w./ A Partner (4/4)

12/7 Cal Row

8 Goblet Squats @ 24/16

4 STOH @ 40/25

TimeCap: 13.00

RX+:

12/7 Cal Row

8 Front Squats @60/35

4 STOH 60/35

Hard Work Pays Off

4: Hard Work #236 (Accessory) (No Measure)

3x :60 Wall Sit @ Parallell

– Rest :90 –

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