CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #280 (Power Clean) (No Measure)
2 Rounds Of:
10 SA Front Rack Elbow Rotations (5/5)
10 Empty Bar Hang Muscle Cleans
10 Empty Bar :03 Pause Front Squats
:45 HS Hold
Then:
2.00 Thracic Stretch w./ Med Ball & Barbell
Weightlifting
2a: 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
2b: Power Clean (EMOM8)
5:00 To Work Up, Then:
3 Power Cleans @75-85%
Drop and Reset
Metcon
3: AMRAP2:00×4 (BJ/CalRow) (AMRAP – Rounds and Reps)
AMRAP2:00 x 4
2 Box Jumps @ 60/50
2 Cal Row
4,4,6,6…
– Rest 1:00 –
Continue Where You Left Off –
GOAL: Reach The Round Of „12“
RX+:
Box Jump Total Clear
Hard Work Pays Off
4: Hard Work #237 (Gymnastic) (3 Rounds for reps)
3x Max Reps UB Compley Of:
1 Pull Up + 1 High Knees
– Rest 2:00 –
RX+:
1 C2B + 1 T2B
