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