AMRAP5:00×2 (Row/PSN)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #264 (Push Up) (No Measure)

2 Rounds Of:

8/8 S-Arm DB Clean & Push Press (From The Ground Each Rep)

8 DB Facing Burpees

Then:

20 Scap Pull Ups + :30 Dead Hang from Bar

Gymnastics

2: Push-ups (Every :90)

Every :90 For 6 Sets:

Perform 7-10 Reps (@ Conrolled Speed)

Kneeling Push Ups / Push Ups / Deficit Push Ups 15 Plate / Parallette Push Ups / Weighed

– Always The Same Number / If You Mastered It w./ 10 Reps, Go On w./ The Next Harder Variation –

Metcon

3a: Power Snatch Warm Up (3 Position) (No Measure)

W./ An Empty Bar – 3 Reps At Each Position – All Power Snatches:

Power Position

Hang (Above The Knee)

Hang (Under The Knee)

Repeat w./ Light Weight (Around 30/20)

3b: AMRAP5:00×2 (Row/PSN) (2 Rounds for reps)

AMRAP5:00 x 2

750/600m Row

Max Reps Power Snatch @35/25 In Remaining Time

– Rest 3:00 –

Hard Work Pays Off

4: Handstand Push-ups (5 Rounds For Reps)

5 Rounds

Max. Strict HSPU´s

– Rest :90 –

Scale To Kipping Or Less ROM