AMRAP14 (Burpees/PCL/DBPushPress)

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

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