AMRAP13 (DBSN/WBS/DU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #235 (BenchPress) (No Measure)

2 Rounds Of:

250m Row

8m Spider Walk

10 Ground To Overhead w./ Plate

:20 HS Hold

Then:

:30 Doorway Stretch (Pecs) Each Side

Weightlifting

2: Bench Press (Max Reps @ 80% 1RM)

Bench Press – E2MOM – No Additional Warm Up Time:

5 @40%

5 @50%

3 @60%

3 @70%

3 @75%

Max Reps @ 80%

Metcon

3a: Double Under Practise (No Measure)

Practise For 5:00
Double Unders Or DB Snatch

3b: AMRAP13 (DBSN/WBS/DU) (AMRAP – Rounds and Reps)

AMRAP13

8 DB Snatch @ 22,5/15

16 Wallballs @9/6

24 Double Unders

Goal: 5+ Rounds

RX+:

DBSN @ 30/22,5

WBS @ 12/9

Hard Work Pays Off

4: Back Squat (BACK SQUAT CYCLE EVERY TUESDAY & FRYDAY)

Work Up Fast, Then:

20 Rep Squat Routine, Start @ 50% 1RM And Add 1,25 KG Each Side Every Time You Do This Routine!!!