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
