AMRAP10 (HPS/BFB)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #290 (Push Jerk) (No Measure)

2 Rounds Of:

20 Band Pull Aparts

20 Arm Circles per arm (10 Forward, 10 Backward)

Then:

1:00 Row, Last :20 HARD

20 Empty Bar Shoulder Presses

20 Box Jumps, Step down

20 Empty Bar OH Squats

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 (10 – 8 – 6 – 4 Reps E3MOM)

7:00 To Work Up, Then:

Perform 1 Set E3MOM w./ Increasing Weight For 10 – 8 – 6 – 4 Reps. Start Around 70% 1 RM

Note All Weight´s In The Note´s!!!

Metcon

3: AMRAP10 (HPS/BFB) (AMRAP – Rounds and Reps)

AMRAP10

8 Hang Power Snatches @ 42,5/25

8 Bar Facing Burpees

– Rest :30 –

RX+

8 Hang Power Snatches @ 50/30

8 Burpee Box Jumps Over @ 60/50

– Rest :30 –

GOAL: 5+ Rounds

Hard Work Pays Off

4: Hard Work #246 (Intervall) (3 Rounds for reps)

AMRAP3:00×3

5 American KBS @ 24/16

8 WBS @ 9/6

11 AbMat Sit Ups

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