FT: (C&J/WallWalk/Pull)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #291 (BMU) (No Measure) 3 Rounds Of: 10 Kip Swings 10 Ups & Downs (5/5) :20 Hollow Hold 3-5 Strict Pull Ups 5 Plate HollowTo L-Sit Transfer Then: :45 Childs Pose Lat Stretch Each Side Gymnastics 2: Bar Muscle-ups (E2MOM – 20:00 For Progress !!!) Perform „1“ Of The Following E2MOM for The First 5 Rounds: :20-30 Kipping (Active Shoulders!!!) + 6-8 Banded Hollow Hold Straight Arm Pull w./ :05 Hold – 3-5 Hollow Entrance Hip Pull Singles (Box Practice) + 4-6 Dips (Banded / Normal / Russian) For Thr Second 5...

AMRAP10 (HPS/BFB)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #290 (Push Jerk) (No Measure) 2 Rounds Of: 20 Band Pull Aparts 20 Arm Circles per arm (10 Forward, 10 Backward) Then: 1:00 Row, Last :20 HARD 20 Empty Bar Shoulder Presses 20 Box Jumps, Step down 20 Empty Bar OH Squats Weightlifting 2a: Push Jerk Warm Up (No Measure) Perform 2 Rounds – 3 Reps Each w./ An Empty Bar: Shoulder Press Dip For :03 & Stand Push Press w./ :03 In Dip Push Jerk w./ :03 In Dip & Catch Push Jerk 2b: Push Jerk (10 – 8 – 6...

AMRAP15 (CalRow/HRPU/KBS)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #289 (Squat Clean) (No Measure) 20 Front Rack Elbow Pointers (10/10) :30 Each 4-Way Wrist Stretch :60 Frog Then: Clean Warm Up: 10 Empty Bar Front Rack Duck Walk Steps 10 Empty Bar Front Squats 10 Empty Bar Front Rack Duck Walk Steps Reverse 10 Empty Bar Front Squats 10 Empty Bar Front Rack Duck Walk Steps 10 Shoulder Rotations Behind The Neck Weightlifting 2a: Clean Warm Up (No Measure) Barbell Clean Complex – Empty Bar, 5 Reps Of Each Clean Grip Deadlift Clean High Pull Muscle Clean Front Squat Power Clean...

Benchmark Week Filthy 50

CrossFit Bielefeld – CrossFit Warm-up 1: Endurance Warm Up #24 (No Measure) AMRAP5 25 Jumping Jacks 10m Lunge & Rotate 3 Burpees 10m Airplane 3 Burpees Then: 10 Scorpions 10 Russian Baby Makers Benchmark WOD 2: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders ()

FT: (DevilPress/Run)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #270 (Power Clean) (No Measure) 2 Rounds Of: 12 Empty Bar RDLs 20 WBS 12 Empty Bar Muscle Cleans Then: Banded Overhead Distraction, 1:00/Side Weightlifting 2a: Power Clean & Jerk Warm Up (No Measure) With An Empty Bar: 5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin 5x Clean High Pulls w./ Heels Down 5x Power Cleans 5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight) 3x Strict Press / Push Press / Push Jerk 3x Power Clean & Jerk 2b: Power...

Benchmark Week Grace / Isabel

CrossFit Bielefeld – CrossFit Warm-up 1a: Warm Up #17 (Clean) (No Measure) 2 Rounds Of: 250m Row 15m Bear Walk 5 D-Ball Over Shoulder @ 30 / 20 KG 2 Ground To Stand On The Rope 30Sec Goblet Deep Squat @ 24 / 16 KG Then: 15 Empty Bar Shoulder Rotations (Scarecrow Position) 15 Empty Bar Shoulder Rotations (Behind The Neck) 1b: Power Clean & Jerk Warm Up (No Measure) With An Empty Bar: 5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin 5x Clean High Pulls w./ Heels Down 5x Power Cleans 5x Shoulder...