CrossFit Bielefeld – CrossFit
Warm-up
1a: Corona Cage Warm Up #42 (No Measure)
2:00 Ski / Bike
:60 Downward Dog Toe Touches
:60 Frog Each Side:
2:00 Thoracic Spine Stretch w./ Med Ball & Barbell
1b: Snatch Warm Up Complex (No Measure)
6 Rounds Of The Following Complex:
1 Muscle Snatch
1 Behind the Neck Snatch Grip Press
1 Overhead Squat
1 Snatch Balance
1 Power Position Squat Snatch
Perform Before & After:
20 PVC Pass Throughs + 20 PVC OH Duck Walk Steps
With A PVC!!!
Weightlifting
2: Snatch Complex (E2MOM For 10 Rounds – Built Up)
1 Squat Snatch +
1 Overhead Squat +
1 Hang Squat Snatch +
1 Overhead Squat
Start w./ A Light Weight, No Additional Warm Up. Then:
Work Up In Weight Through Sets To A Heavy Complex
Metcon
3: Corona Cage wod #51 (AMRAP – Rounds and Reps)
AMRAP9
200m Row
8 Power Snatches @ 35/20
6 OHS @ 35/20
4 Burpees Box Jumps Over @ 60/50