CrossFit Bielefeld – CrossFit
Warm-up
1a: Corona Cage Warm Up #66 (No Measure)
5 Rounds Of:
150m Row
20 Single Unders
10 Plate GTOH @10/5
5 1 Air Squats + 1 Box Jump
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 #74 (2 Rounds for reps)
AMRAP15
Max. Cal Row
EMOM 3 Burpees
– Rest 5:00 –
AMRAP15
20 DU Or 15 Air Squats
10 Box Jumps @ 60/50
5 Power Clean & Push Jerk @ 52,5/30
