AMRAP12 (HPSN/BJO/PU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #121 (No Measure)

10m Overhead Duck Walk w/ Plate

10 :05 Paused Overhead Squats

10 Hang Squat Snatches

20 Kip Swings

10 Kipping (Jumping) Pull Ups

Then:

2:00 T-Spine Roll

Gymnastics

Pull-ups (Strength Cycle)

Chin Over Bar Hold:

Level 1: 3x Max Hold Supinated (Accu. Over 1:30 – LV2)

Level 2: 3x Max. Hold Pronated (Accu. Over 2:30 – LV 3)

Level 3: 3x Max. Hold Pronated +10/5 KG

Aktive Hang:

Level 1: 3x Max. Hold (Accu. Over 2:00 – LV2)

Level 2: 3x Max Scap Squezzes (Accu. Over 50 – LV 3)

Level 3: 3x Max. Scap Squazzes + 10/5 KG

Pull Ups:

Level 1: 3×5 :10 (5/5) Negative Pull Ups

Level 2: 3x Max. Strict (Inverted) Pull Ups (Accu. Over 20 – LV3)

Level 3: 3×5 Weighted Pull Ups – Increase Weight Over Time

Metcon

AMRAP12 (HPSN/BJO/PU) (AMRAP – Rounds and Reps)

AMRAP12

12 Hang Power Snatch @ 42,5/30 KG

12 Box Jump Overs @ 60/50cm

12 Push Ups

Hard Work Pays Off

Hard Work #61 (Time)

12 RFT

125/100m Row

Rest :60