AMRAP12 (Ski/Bike/WBS)

CrossFit Bielefeld – CrossFit

Warm-up

1: Snatch Warm Up (No Measure)

Barbell Snatch Complex – Empty Bar, 5 Reps of Each

Muscle Snatch

Overhead Squat

Behind the Neck Snatch Grip Press

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch
Before:

30 Jumping Jacks

: 60 Int. Rot Shoulder Stretch Each Side

2:00 PVC OH Squat Hold

1: Snatch Warm Up (No Measure)

Barbell Snatch Complex – Empty Bar, 5 Reps of Each

Muscle Snatch

Overhead Squat

Behind the Neck Snatch Grip Press

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch
Before:

30 Jumping Jacks

: 60 Int. Rot Shoulder Stretch Each Side

2:00 PVC OH Squat Hold

Weightlifting

2: Squat Snatch (6 – 6 – 6 – 6 – 6 – 6)

5:00 To Work Up, Then:

Every 2:00 For 12 Minutes

6 Touch And Go Squat Snatch @ 60 – 70% 1 RM

Heavier Then You Did On The 8. Of January

Metcon

3: AMRAP12 (SKI/Bike/WBS) (AMRAP – Rounds and Reps)

AMRAP12

10/7 Cal Bike Or Ski

20 WBS 9/6

Goal: 5+ Rounds

4: Hard Work #218 (Intervall) (No Measure)

With A Parter, 2 Rounds Of:

1:30 Bike @ 350/300+ Watts, Rest 1:30 (While Partner Works)

1:30 Bike @ 400/350+ Watts, Rest 1:30

1:30 Bike @ 450/400+ Watts, Rest 1:30

– Change After Each Intervall Till Both Have 6 Intervalls Done, Scale Watts If Neccassary-

Hard Work Pays Off