CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #117 (No Measure)
3:00 On A Erg, Increasing Speed Every Minute
10/10 Cossack Squats w/ A Light DB
15/15 1-Arm OH Lunge Steps w/ DB
Then:
:60 Puppy Dog
:60 „Schwimmer“
Weightlifting
Front Squat (4 – 4 – 4 – 4)
7 Sets Every 2:30
1 Set : 16 Reps With An Empty Bar
2 Set: 12 Reps @ 40% 1 RM
3 Set: 8 Reps @ 60% 1 RM
4-7 Set: Workout Sets With 82,5% 1 RM (2,5 Mote Than Last Week)
Metcon
AMRAP12 (DB OH Lunge/DBSN) (AMRAP – Rounds and Reps)
AMRAP12
8m 1-Arm Overhead Walking Lunge, Right
10 Right Arm Dumbbell Snatch
8m 1-Arm Overhead Walking Lunge, Left
10 Left Arm Dumbbell Snatch
RX 22,5/15
Hard Work Pays Off
Hard Work #57 (Time)
3 RFT:
20 Burpee Box Jump Overs @ 60/50 cm
15 Toes To Bar
10 Power Snatch @ 42,5/30 KG
Rest 3:00