CrossFit Bielefeld – CrossFit
Warm-up
1a: Corona Cage Warm Up #73 (No Measure)
3 Rounds Of:
:60 Ski / Bike
5 Dive Bomber
Then:
: 90 Deep Squat Work
1b: Tall Squat Clean Warm Up (No Measure)
3 Rounds w./ An Empty Bar – 3 Reps At Each Position:
Bar At Ribcage
Bar At Belly Button
Bar On Tights (arms At Full Extension)
1c: Push Jerk Warm Up (No Measure)
Perform 2 Rounds – 3 Reps Each w./ An Empty Bar:
Shoulder Press
Dip For :03 & Stand
Push Press w./ :03 In Dip
Push Jerk w./ :03 In Dip & Catch
Push Jerk
Weightlifting
2: Clean Complex 2 (E2MOM For 10 Rounds – Built Up)
1 Power Clean +
1 Hang Power Clean +
1 Squat Clean +
1 Hang Squat Clean +
1 Push Jerk
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 #81 (AMRAP – Rounds and Reps)
AMRAP8
8 Hang Power Snatches @ 42,5/30
16 Cal Bike / Ski