AMRAP2:00×4 (Burpees/KBS)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #266 (Power Snatch) (No Measure)

2 Rounds Of:

20 Alt. DB Snatch

:30 HS Hold (Chinese In R2)

20 Goblet Squats

:60 Doorway Stretch (Switch Arms On R2)

Then:

Banded Int. / Ext. Rotstion Stretch For :60/Side

Weightlifting

2a: Power Snatch Warm Up (3 Position) (No Measure)

W./ An Empty Bar – 3 Reps At Each Position – All Power Snatches:

Power Position

Hang (Above The Knee)

Hang (Under The Knee)

Repeat w./ Light Weight (Around 30/20)

2b: Power Snatch (3×9 TnG)

7:00 To Work Up, Then:

E4MOM12

9 Reps @ The Same Weight (Don´t Go To Easy!!!)

2b: Power Snatch (3×9 TnG)

7:00 To Work Up, Then:

E4MOM12

9 Reps @ The Same Weight (Don´t Go To Easy!!!)

Metcon

3: AMRAP2:00×4 (Burpees/KBS (4 Rounds for reps)

AMRAP2:00 x 4

7 Burpees To Target

7 American KBS @ 16/12

– Rest 2:00 –

GOAL: 2 Rounds Every AMRAP

RX+:

AMRAP2:00 x 4

9 Burpees To Target

9 American KBS @ 24/16

– Rest 2:00 –

Hard Work Pays Off

4: Hard Work #228 (Gymnastics) (Time)

8RFT:

:30 HS Hold

– Rest As Needed –

RX+:

5m UB HS Walk