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!!!