CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #225 (Burpees) (No Measure)
Weakness Warm Up:
50 Bar Facing Burpees
Then:
Single LAX Ball Pec Smash, :90/Side
Weightlifting
2a: Tall Squat Clean Warm Up (No Measure)
3 Rounds w./ An Empty Bar – 3 Reps At Each Position:
Bar At Ribcage
Bar At Belly Button
Bar On Tights (arms At Full Extension)
2b: Squat Clean (6 – 6 – 6 – 6 – 6 – 6)
5:00 To Work Up, Then:
Every 2:00 For 12 Minutes
6 Touch And Go Squat Clean @ 55 – 65% 1 RM
Metcon
3: AMRAP2.00×4 (HSPU/DL/DU) (4 Rounds for reps)
AMRAP 2:00 x 4
15 HRPU
8 Deadlifts @92,5/60 (Need To Be UB!)
– Max Rep Double Unders In Remaining Time / Score Is The Amount Of Double Unders –
– Rest 2:00 –
RX+:
HSPU
DL @ 110/75
Hard Work Pays Off
4: Hard Work #208 (Intervall) (No Measure)
3 Rounds Of:
10 Bar Facing Burpees
20 Box Jump Overs @60/50
Rest 3:00
– Go As Fast As Possible Each Round –