AMRAP16 (LUNGE/BURPEE/T2B)

CrossFit Bielefeld – CrossFit

Warm-up

Wwarm Up #123 (No Measure)

25m 1 Lunge + 1 Squat + 1 Burpee

Then:

2:00 Each Side Banded Ankel Distraction, Work In Position, Heels Down!!!

Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Weightlifting

Clean and Jerk (2 – 2 – 2 – 2 – 2 – 2 – 2 – 2)

Work Up To 75% 1 RM In 6 Minutes

Then:

EMOM8

2 Reps @ 75% 1RM

Drop & Reset

Metcon

AMRAP16 (Lunge/Burpee/T2B) (AMRAP – Rounds and Reps)

AMRAP16

8m Walking Lunge

10 Burpees

8m Walking Lunge

10 Toes to Bar

Hard Work Pays Off

Hard Work #63 (Time)

4 RFT:

250m Row

20 Squats

Rest :90