E3MOM12 (Row/C&J)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #288 (Power Clean) (No Measure)

2 Rounds Of:

8 Strict Pull Ups Or Ring Rows (Slow)

20 WB Thruster (Light)

12 Empty Bar Power Cleans

20 Empty Bar Front Rack Elbow Rotations (10/10)

Then:

4 Way Wrist Stretch, Each For :30

Weightlifting

2a: 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

2b: Power Clean (1 RM)

20:00 To Find A New 1 RM !!!

Metcon

3: E3MOM12 (Row/C&J) (4 Rounds for time)

E3MOM12

250m Row

8 Clean & Jerks @52,5/35

RX+:

62,5/42,5

Hard Work Pays Off

4: Hard Work #243 (Gymnastics) (No Measure)

Every 2:30 For 15:00

5m HS Walk Down

Pirouette

5 HS Walk Back

Scale To 15:00 Handstand Hold Practice

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