CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #231 (Snatch) (No Measure)
3 Rounds Of:
:50 On / :10Off
2 PVC Pass Throughs + 2 OH Squats
Row – Increasing Speed
Thern:
10/10 Banded Internal/External Shoulder Rotation
Weightlifting
2a: Snatch Warm Up (No Measure)
Barbell Snatch Complex – Empty Bar, 5 Reps of Each
Muscle Snatch
Overhead Squat
Behind the Neck Snatch Grip Press
Snatch Balance
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
2b: Squat Snatch (5 – 5 – 5 – 5 – 5 – 5 – 5)
5:00 To Work Up, Then:
Every 2:00 For 14 Minutes
5 Touch And Go Squat Snatch @ 60 – 70% 1 RM
Heavier Than 2 Weeks Ago!
Team WoD
3: AMRAP15 (Team/CalBike) (Calories)
In Teams Of 3:
AMRAP15
Max Cal Bike
Hard Work Pays Off
4: Hard Work #211 (Intervall) (3 Rounds for reps)
AMRAP2:00×3
18/12 Cal Row
Max Reps Lateral Burpees Over The Rower
– Rest 2:00 –