AMRAP14( KBSN/GobletLunge/PowerClean)

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)