AMRAP12 (OHS/BMU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #140 (No Measure)

3 Rounds Of:

:30 On / :15 Off

DB Deadlifts

Empty Bar Paused OHS

Dead Hang

Burpees

Then:

:60 Sitting Partner T-Spine Stretch

Skill Practice

Bar Muscle Up Practice

Strenght Component:

– Good Chin Over The Bar (Without The Head In The Neck)

– Good Chest To Bar (Without Reaching Forward – Ellbows Back, Not Down)

– Hip To Bar

Technique Component:

– Kipping (Arch – Hollow)

– Kipping Ring Row (Pull To Hip & Hip Swing)

– Jumping Bar Muscle UP

Hip Drive, Not Arm Pull (Magic Happens In The Hip! The Arm Just Slightly Pull A Little Bit!)

– Low Bar Box Drill

– Hip Drive w./ Feet Against The Box, Feet Down For Right Rotation

– Try To Float A Little Bit, When Eyes & Shoulders Are Higher Than The Bar

– Make The Fastest Sit Up Ever Done!!!

Metcon

AMRAP12 (OHS/BMU) (AMRAP – Rounds and Reps)

AMRAP12

2 Overhead Squats @ 42,5/30 KG

1 (Jumping) Bar Muscle Up

4/2, 6/3, 8/4, etc…

Hard Work Pays Off

Hard Work #80 (Time)

For Time:

18-15-12-9

Row for Calories

Hand Release Push Ups

RX+ HSPU