CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #105 (No Measure)
3 Rounds Of:
5 Jumping Squats
10 Kip Swings/8 Low Kipping Pull Ups/6 Kipping Pull Ups
15/9 Cal Bike / Cal Ski
Then:
2:00 PVC front Rack Stretch Each Side
Weightlifting
Snatch (Heavy Single)
Build to Heavy Single
then 3 Rounds, Not for time:
Hang Snatch (E3MOM)
Metcon
AMRAP15 (CalRow/C&J) (AMRAP – Rounds and Reps)
AMRAP15
15/10 Cal Bike
10 Clean & Jerk
Round 1: 35/25 KG
Round 2: 42,5/30 KG
Round 3: 52,5/35 KG
Round 4: 62,5/42,5 KG
Round 5: 82,5/52,5 KG
Hard Work Pays Off
Hard Work #45 (Time)
For Time:
10×5 UB Pull Ups
RX+ UB Chest To Bar Pull Ups
Scaled: Inverted Pull Ups