AMRAP4:00/3:00/2:00 (DevilPress/PushJerk)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #236 (Squat Clean) (No Measure)

2:00 Deep Squat Hold

Then:

2 Rounds Of:

16 S-Arm DB Hang Clean & Jerk (8/8)

12 Goblet Squats

150m Row HARD

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 (4 – 4 – 4 – 4 – 4 – 4)

5:00 To Work Up, Then:

Every 2:00 For 12 Minutes

4 Touch And Go Squat Clean @ 65 – 75% 1 RM

Metcon

3: AMRAP4:00/3:00/2:00 (DevilPress/Push Jerk) (3 Rounds for reps)

AMRAP4:00

15 Devils Press @15/10

15 DB Push Jerk @15/10

– Rest 2:00 –

AMRAP3:00

15 Devils Press @15/10

15 DB Push Jerk @15/10

– Rest 2:00 –

AMRAP2:00

15 Devils Press @15/10

15 DB Push Jerk @15/10

Goal:

Every AMRAP More Than 1 Round

RX+:

22,5/15

Hard Work Pays Off

4: Hard Work #214 (Intervall) (AMRAP – Rounds)

AMRAP11

100m Run

1 (Legless) Rope Climb

Rest :45