8RFT(Rope/DBSN/V-Ups)

CrossFit Bielefeld – CrossFit

Warm-up

1: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Weightlifting

2: Clean and Jerk (1 – 1 – 1 – 1 – 1 – 1 – 1)

10:00 To Work Up, Then:

EMOM 1 Rep @ 80% 1RM

Metcon

3: 8RFT (Rope/DBSN/V-Ups) (Time)

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

2 (Legless) Rope Climbs

20 DB Snatch @15/10 KG

10 V-Ups Ot Toes To Rings

TimeCap: 16:00

RX+:

Legless Rope Climb From Sitting Position

DB Snatch @ 22,5/15

Toes 2 Bar

Hard Work Pays Off

4: Hard Work #145 (Time)

For Time:

10-8-6-4-2

Push Ups

Ring Dips


Hold The Hollow…