CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #300 (Push Jerk) (No Measure)
2 Rounds Of:
250/200m Row
:20 HSH (R2: Chinese)
10 Bear Walk
10 Empty Bar Push Press Behind The Neck
Then:
20 ClamShells (10/10)
10 SL V-Ups (7/7)
Weightlifting
2a: Push Jerk Warm Up (No Measure)
Perform 2 Rounds – 3 Reps Each w./ An Empty Bar:
Shoulder Press
Dip For :03 & Stand
Push Press w./ :03 In Dip
Push Jerk w./ :03 In Dip & Catch
Push Jerk
2b: Push Jerk (9-7-5-3 E3MOM)
7:00 To Work Up, Then:
Perform 1 Set E3MOM w./ Increasing Weight For 9 – 7 – 5 – 3 Reps. Use Last Week´s Weights From 8 – 6 – 4 -2
Note All Weight´s In The Note´s!!!
Metcon
AMRAP14 (Burpees/PCL/DBPushPress) (AMRAP – Rounds and Reps)
AMRAP14
12 Lateral Burpees Over The Bar
6 Power Clean @ 62,5/42,5
12 Double DB Push Press @ 22,5/15
GOAL: 5+ Rounds
RX+
PCL @75/50
HSPU
Hard Work Pays Off
4: Hard Work #254 (Intervall) (Time)
4 RFT:
6 Double DB Box Step Overs @15/10 & 60/50
9 Double DB Front Squats @ 15/10
– Rest :30 –
RX+
22,5/15
