AMRAP7 (DU/FSQ)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #53 (No Measure) 2 Rounds Of: :15 Handstand Hold 15m Bear Crawl :30 Banded Squat Hold 15m Burpee Broad Jump :15 Active Hang Then: :30 (Each) 4-Way Wrist Stretch 1:00 (Each) Banded Front Rack Stretch Weightlifting 2: Push Press (E2MOM x 7) E2MOM Start w./ A Light Weight & Work Up Thru Sets To A Heavy Set Of 4 Reps In 7 Sets. Metcon 3: AMRAP7 (DU/FSQ) (AMRAP – Rounds and Reps) AMRAP7 30 Double Unders 10 Front Squats 52,5/35 KGFront Squat Weight Is Something To Perform UB For The Entire 7...

EMOM40 (KBS/ROW/BJ/BIKE)

CrossFit Bielefeld – CrossFit Warm-up 1a: Warm Up # 69 (General) (No Measure) AMRAP6 5 Russian Baby Makers 15 Jumping Jacks 3 Dive Bomber 3/3 Figure Four 1b: Thunderstruck (No Measure) Do 1 Burpee Every Time The Word „THUNDER“ is sung. Then: 1:00 Dragon Each Side Metcon 2: EMOM40 (KBS/ROW/BJ/BIKE) (AMRAP – Reps) EMOM 40 minutes 1: 30 KBS 24/16 KG 2: 30 Row For Cal 3: 30 Box Jumps 60/50cm 4: 30 Assault Bike For CaloriesScore Is Total Number Of Reps 😉 ()

21-15-9 (OHS/PU)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #50 (No Measure) 3 Rounds Of: 10 PVC Pass Throughs 10 Lunges w/ PVC in SN/OHS Grip :30 HS Hold 5 Slow Ring Rows or Normal Pull Ups Then: 4x 5 Reps Partner Squat Therapie Weightlifting 2: Overhead Squat (E2MOM x 10) E2MOM Start w./ A Light Weight & Work Up Thru Sets To A Heavy Double Technique & ROM OVER Weight Metcon 3: 21-15-9 (OHS/PU) (Time) 21-15-9 Overhead Squat @ 42,5/30 KG Pull Ups Timecap: 7 MinutenNot More Than 3 Sets Per Movement & Round!!! Otherwise Scale Weight & To Ring...

X-Mas Wod

CrossFit Bielefeld – CrossFit Warm-up 1: Thunderstruck (No Measure) Do 1 Burpee Every Time The Word „THUNDER“ is sung. Then: 1:00 Dragon Each Side Team WoD 2a: PowerClean, WallBall, DoubleUnder (AMRAP – Rounds and Reps) AMRAP 15min 10 PowerClean @42.5/30 20 WallBalls @9/6 30 DoubleUnderIn Teams of 2: Change As You Want, Always Per Clap 30 DU´s oder 60 SU 5:00 Rest B efor The 2. AMRAP 2b: Run, KBS, SitUp (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 400m Run 25 Kettlebell Swings @24/16kg 25 SitUpsRun Together, Change The Other Movements Each...

3-6-9-12-9-6-3 (PCL/HSPU)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #51 (No Measure) 3 Rounds Of: 150m Run 12 Good Mornings w/ Empty Bar 12 Muscle Cleans 12 Push Press Then: 1:00 Banded Int. Rotation Stretch Each Arm Weightlifting 2: Deadlift (E3MOM x 3) 1 Warm Up Set & Then: E3MOM Work Up To A Heavy Set Of 15 Metcon 3: 3-6-9-12-9-6-3 (PCL/HSPU) (Time) 3-6-9-12-9-6-3 Power Clean 62,5/42,5 KG Handstand Push-Ups Timecap: 12 MinutesScaled Version: PCL @ 42,5/30 HRPU ()