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