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