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 Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

1c: 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)

Benchmark WOD

2a: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

2b: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Gymnastics

3: 15:00 Of Handstand Or Headstand Practice

Choose A Skill And Work For 15:00 Through The Progression.

In The End Try To Hold A Perfect Form For 2:00 Unbroken.

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