CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #108 (No Measure)
25m Bear Crawl
3 Wall Walks
30 KBS
3 Wall Walks
25m Bear Crawl
Then:
10 Banded Arm Raises
10 Light Bar Front & Back Rack Rotations
10 Banded Arm Raises
Weightlifting
Clean Strenght Intervall II (Time)
For Time
18 Clean @ 75% 1RM
Rest 3:00
12 Clean @ 80% 1RM
Rest 3:00
6 Clean @ 85% 1RM
Based On Power Clean 1RM
Clean As You Want (Muscle/Power/Squat)
No Longer Then 4:00 Per Clean Section
Metcon
AMRAP3x3(Row/PU) (3 Rounds for reps)
AMRAP 3 Minutes x 3
500m Row
Max. Push Ups In Remaining Time
Rest 3:00
RX+ Max. Kipping HSPU
Hard Work Pays Off
Hard Work #48 (Time)
For Time:
50/35 Cal Ski
100 KB Swings @ 24/16 KG
50/35 Cal Ski