CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #239 (Deadlift) (No Measure)
2 Rounds
20 Russian KB Swings
20 Lunge Steps (10/10)
10 Banded Good Mornings
Then:
20 Hip Thrust w./ :03 Hold @ The Top
Weightlifting
2a: Deadlift (6)
7:00 To Work Up, Then E3MOM12
Deadlift
1×6@67,5%
1×5@77,5%
1×4@87,5%
1×1@97,5%
Touch & Go
2b: Deadlift (5)
Deadlift
1×6@67,5%
1×5@77,5%
1×4@87,5%
1×1@97,5%
Touch & Go
2c: Deadlift (4)
Deadlift
1×6@67,5%
1×5@77,5%
1×4@87,5%
1×1@97,5%
Touch & Go
2d: Deadlift (1)
Deadlift
1×6@67,5%
1×5@77,5%
1×4@87,5%
1×1@97,5%
Touch & Go
Metcon
3a: Kettlebell Snatch Warm Up (No Measure)
10 Reps Of Each Arm & Movement:
Single Arm Kettlebell Swing
Single Arm Kettlebell Swing + High Pull
Single Arm Kettlebell Push Jerk
Kettlebell Snatches
3b: AMRAP14 (KBSN/GobletLunge(PowerClean) (AMRAP – Rounds and Reps)
AMRAP14
12 KB Snatch @ 16/12
12m Goblet Lunge @16/12
12 Power Cleans @52,5/35
12m Goblet Lunge @16/12
Goal: 4+ Rounds
RX+:
KB Weight 24/16
Barbell Weight: 62,5/42,65
Hard Work Pays Off
4: Hard Work #216 (Weakness) (No Measure)
PICK ONE
– 3×10 Double KB Single Leg Deadlift (5/Side)
– 4×15 V-Ups
– 5×20 Banded Chin-ups (Choose a Band That Will Allow You To Stay Unbroken)
