AMRAP5:00×2 – Climb The Ladder (PP/BJO)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #307 (Deadlift) (No Measure) 15-10-5 Cal Row Double KB Deadlifts Ring Support Hold (In Seconds Hold) Then: 10 Cat & Cow 10 Jefferson Curls 10 Dog Birds Weightlifting 2: Deficit Deadlift (8×3 E2MOM @ 67,5% 1 RM ) Use A 15 Eleiko Bumper Plate For This7:00 To Work Up, Then: E2MOM 3 Reps @ 31X1 For 8 Rounds @ 67,5% Of Your „Normal“ Deadlift! Metcon 3: AMRAP5:00×2 – Climb The Ladder (PP/BJO) (2 Rounds for reps) AMRAP5:00×2 – Climb The Ladder 2 Push Press @ 42,5/25 2 Box Jump Overs @ 60/50...

Home WOD #149

CrossFit Bielefeld – Home Wod Home WOD #149 (Time) Warm-Up: Amrap 7: Climb the ladder for quality: 1 No Push Up Burpee 1 Hollow Rock 1 Backstep Lunge/side 2/2/2 ; 3/3/3 ; and so on. Then: 5 Dive Bomber 10 Russian Baby Maker Pulling Strength: Accumulate 50 Bent over Row at a challenging weight. Every time you break perform 5 Supermans. You can use any object that you have. Dumbbell, Barbell or Dumbbell. Ring Rows are also okay. Pick a weight that allows you to perfrom 8-12 reps at a time. Metcon: Memorial WOD ‚JOHN LEWIS‘ RX: 2 Rounds of:...

AMRAP2:00×4 (Sit Up/BBJO)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #303 (Squat Clean) (No Measure) :60 Each Side Front Rack Stretch :90 Deep Squat Alt. Thoracic Rotation Then: 800m Run (32 Lanes) Every 2. Lane Perform 5 Push Ups Every 4. Lane Perform 10 Air Squats 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 Squat Clean 2b: Squat Clean (5×1 Every 2:30 @ 90%) 10:00 To Work Up, Then: Perform 1 REp Every 2:30 @ 90% 1RM Metcon 3: AMRAP2:00×4 (Sit...

FT: (DBSquatSN/T2R/WallWalk)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #298 (Deadlift) (No Measure) 2 Rounds Of: 8/8 SA / SL Deadlift 10 Banded Good Mornings 12 Empty Bar OH Squats 14 Cal Row Then: :30 Deadhang :45 Pigeon Each Side Weightlifting 2: Deficit Deadlift (8×3 E2MOM @ 62,5 % 1RM) Use A 15 Eleiko Bumper Plate For This7:00 To Work Up, Then: E2MOM 3 Reps @ 31X1 For 8 Rounds @ 62,5% Of Your „Normal“ Deadlift! Metcon 3: FT: (DBSquatSN/T2R/WallWalk) (Time) For Time: 10 Alt. DB Squat Snatches @ 22,5/15 10 Toes To Rings Or V-Ups 5 Wall Walks – Rest...

AMRAP4xX (DU/OHS/Burpees)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #296 (BMU) (No Measure) 4 Rounds Of: 8 Kip Swings :10 Activ Hang 6 V-Ups 4 Push Up Or Russian Push Up 2 Strict Pull Ups Then: :60 Lat Stretch On A Box 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 Rounds Perform „1“...

FT: (Thruster/D-Ball BSO)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #293 (Deadlift) (No Measure) 10/10 Lizard – Rotate – Perfect Stretch Then, 2 Rounds Of: 5 Scap Pull Ups 10 Slow Jefferson Curl 15 KB Deadlift 20 SL Hip Thrust (10/10) Weightlifting 2: Deficit Deadlift (8×3 E2MOM @ 60% 1RM) Use A 15 Eleiko Bumper Plate For This7:00 To Work Up, Then: E2MOM 3 Reps @ 31X1 For 8 Rounds @ 60% Of Your „Normal“ Deadlift! Metcon 3: FT: (Thruster/D-Ball BSO) (Time) For Time: 35 Thrusters @ 25/15 35 D-Ball Box Step Overs @ 30/20 & 60/50cm – Rest 2:00 – 25...