AMRAP7 (PCL/DU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #274 (Thruster) (No Measure)

20 Plank Into Diagonal Toe Touches (10/10)

100m Run

20 Plank Into Dragon (10/10)

100m Run

:20 Assault Bike

10m Spider Walk

Then:

10/10 Scorpions

Weightlifting

2a: Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster

2b: Thruster (5×5)

5:00 To Work Up, Then:

E2MOM 5×5 @ 75% 1RM

Metcon

3a: Double Under Practise (No Measure)

Practise For 5:00

3b: AMRAP7 (PCL/DU) (AMRAP – Rounds and Reps)

AMRAP7

5 Power Cleans @ 52,5/35

25 Double Unders

GOAL: 5+ Rounds

RX+:

PCL @ 62,5/42,5

35 DU

Hard Work Pays Off

4: Barbell RDL´s (3×10)

All Sets @ The Same Weight w./ Low Speed

Rest As Needed – More Than 3 Weeks Ago