AMRAP15 (Team/CalBike)

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 –