CrossFit Bielefeld – CrossFit
Warm-up
1a: Corona Cage Warm Up #27 (No Measure)
2 Rounds Of:
250m Row
:15 Hollow Hold
10 Med Ball Clean & Jerk
:15 Arch Hold
10 Box Step Ups (5/5)
Then:
:60 Extend Leg Supine Twist Each Sdie
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
Core
2a: Tabata HollowRocks
Record your total reps.
– Rest 2:00 After First TABATA –
2b: Tabata superman hold
TABATA
Superman hold
Metcon
3: Corona Cage wod #37 (Weight)
E2MOM20
7 Deadlift
5 Hang Power Clean
3 Push Jerk
1 Thruster
– All Rounds @ The Same Weight – Max. Weight Is 50/30 –