CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #127 (No Measure)
3 Rounds Of:
10 Empty Bar Paused Front Squats :03
10 Kip Swings
10 Banded Good Mornings
10 Ring Rows
10 Lateral Hops Over the Barbell (Left + Right Is 1)
Then:
2:00 Squat Hold w/ Barbell On Top Of The Knees
Weightlifting
Front Squat (4 – 4 – 4 – 4)
7 Sets Every 2:30
1 Set : 16 Reps With An Empty Bar
2 Set: 12 Reps @ 40% 1 RM
3 Set: 8 Reps @ 60% 1 RM
4-7 Set: Workout Sets With 87,5% 1 RM (2,5 More Than Last Week)
Metcon
AMRAP15 (C2B/BBJO/DL/BBJO) (AMRAP – Rounds and Reps)
AMRAP15
10 Chest to Bar Pull Ups
5 Burpee Box Jump Overs @ 60/50cm
10 Deadlifts @ 82,5/52,5 KG
5 Burpee Box Jump Overs @ 60/50cm
Scaling:
C2B – Inverted C2B
Hard Work Pays Off
Hard Work #67 (Time)
6 RFT
8m Handstand Walk
Directly into
8 HSPU
Rest :90
Scaling:
HSW – 2x Around The Box (1/1)
HSPU – Hand Released Push Ups