Bodybuilding #3

CrossFit Bielefeld – CrossFit

Warm-up

Weakness Warm Up (No Measure)

Athletes Choice: (Warm Up Pace)

Run 1 Mile

Row 2k

Ski 2k

100 Bar Facing Burpess

Or

100 Cal Bike

Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster

Weightlifting

Thruster (5 – 5 – 5 – 5 – 5)

7:00 To Work Up

E2MOM10

5 Reps @ 80% 3RM

Bodybuilding

Bodybuilding #3

Work In Your Own Tempo & Perform:

3×15 Seated DB Strict Press

4×12 DB Flys

4×15 Goblet Squats

Increase Weight Over Sets, Rest As Needed

Hard Work Pays Off

Hard Work #94 (No Measure)

E4MOM24

400m Run


The dark side of crossfit