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.