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