AMRAP15 (C2B/BBJO/DL/BBJO)

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