CrossFit Bielefeld – CrossFit
Warm-up
1: Corona Cage Warm Up #5 (No Measure)
4 Rounds Of:
:30 Bike/ Ski
:20 Back Suppport
:20 Pike Hold
:20 Hollow Rocks
Then, w./ An Empty Bar:
5 Muscle Snatches
5 Press Behind The Neck
5 OHS
:30 Shoulder Rotations BehindThre Neck
5 Snatch Balance
5 Drop Snatches
5 Sotts Press Behind The Neck
Weightlifting
2: Snatch Complex (Every ;:90)
1 Squat Snatch +
1 Overhead Squat +
1 Hang Squat Snatch +
1 Overhead Squat
Take 5:00 For Movement Practice & Work Up In Weight, Then:
Perform 1 Complex Every :90 @ A Moderate Weight, Focus On Technique
Metcon
3: Corona Cage Wod #5 (No Measure)
E2MOM20
– 12/10 Bike/Ski + 12 DB Snatch @ 22,5/15
– 12-15 Burpees + 14-20 Jumping Lunges (7-10/7-10)