AMRAP18 (Row/WBS/HSPU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #132 (No Measure)

3 Rounds Of:

100m Run

12 (6/6) Jumping Lunges

8 Russian Baby Makers

4 Inch Worm + Pike Push Up

Then:

:90 Empty Bar Front Rack Rotations In Back Rack Position (Hook Grip + Abs & Glutes Tight)

5 Empty Bar Front Rack Rotations In Front Rack Position (Same)

Weightlifting

Front Squat (4 – 4 – 4 – 4)

7 Sets Every 2:30

1 Set : 16 Reps With An Empty Bar

2 Set: 12 Reps @ 45% 1 RM

3 Set: 8 Reps @ 65% 1 RM

4-7 Set: Workout Sets With 90% 1 RM (2,5 More Than Last Week)

Metcon

AMRAP18 (Row/WBS/HSPU) (AMRAP – Rounds and Reps)

AMRAP18

250/200m Row

15 Wall Balls @ 9/6 KG

10 Handstand Push Ups

Scaling:

HSPU – Strict Seated DB Press @ A Challanging Weight (0-1 Rest For 10 Reps)

Hard Work Pays Off

Hard Work #71 (Time)

4 RFT:

20/15 Cal Ski

9 Strict (Inverted) Pull Ups

Rest :90