AMRAP5:00×2 – Climb The Ladder (PP/BJO)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #307 (Deadlift) (No Measure)

15-10-5

Cal Row

Double KB Deadlifts

Ring Support Hold (In Seconds Hold)

Then:

10 Cat & Cow

10 Jefferson Curls

10 Dog Birds

Weightlifting

2: Deficit Deadlift (8×3 E2MOM @ 67,5% 1 RM )

Use A 15 Eleiko Bumper Plate For This
7:00 To Work Up, Then:

E2MOM 3 Reps @ 31X1 For 8 Rounds @ 67,5% Of Your „Normal“ Deadlift!

Metcon

3: AMRAP5:00×2 – Climb The Ladder (PP/BJO) (2 Rounds for reps)

AMRAP5:00×2 – Climb The Ladder

2 Push Press @ 42,5/25

2 Box Jump Overs @ 60/50

4-4, 6-6, 8-8, etc.

– Rest 3:00 –

Restart at 2/2 Each AMRAP

GOAL: Complete The Round Of 12 Both Times

RX+

PP @ 52,5/30

BJO @ 75/60

Hard Work Pays Off

4: Hard Work #260 (Gymnastic) (No Measure)

Every :90 For 6 Rounds

3 Skin The Cat – Focus On Good Tension & Form

RX+

Try To Kip Up Into Ring Support (Muscle Up) After The Last Skin The Cat

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