AMRAP4x3 (DBLunges/PushUp/BJO)

CrossFit Bielefeld – CrossFit

Warm-up

1: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Weightlifting

2: Clean and Jerk (3 – 3 – 3 – 3 – 3 – 3)

10.00 To Work Up, Then:

E2MOM 3 UB Reps @ 72,5-77,5% 1RM

Metcon

3: AMRAP4x3 (DBLunge/PushUp/BJO) (AMRAP – Rounds and Reps)

AMRAP 4:00 x 3

15m DBL DB Front Rack Lunges @ 15/10

15 Push Ups

15 Box Jump Overs 24/20″

Rest 2:00 After Each AMRAP – Continue Where You End!!!

RX+:

Lunges @ 22,5/15

Defizit Push Ups On The Dumbells

Goal:

4+ Rounds

Hard Work Pays Off