AMRAP12 (DB OH Lunge/BD SN)

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