CrossFit Bielefeld – CrossFit
Warm-up
1a: Corona Cage Warm Up #31 (No Measure)
3 Rounds Of:
9 Cal Row
6 Med Ball Squat Cleans
3 Burpees
Then:
:90 Saddle
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
Metcon
2: Corona Cage wod #41 (3 Rounds for reps)
AMRAP11
15 Cal Row
12 Power Clean @ 42,5/25
9 Burpees Over The Bar
– 4:00 Rest –
AMRAP11
15 Burpees Over The Bar
12 Cal Row
9 Power Clean @ 42,5/25
– 4:00 Rest –
AMRAP11
15 Power Clean @ 42,5/ 25
12 Burpees Over The Bar
9 Cal Row