E3MOM20 (Run/WBS/PushUp

CrossFit Bielefeld – CrossFit

Warm-up

1: 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
Perform Before: 3 Rounds Of:

8 Burpees

6 Jump Squats

4 Upswing Into HS

Weightlifting

2: Clean and Jerk (1 – 1 – 1 – 1 – 1 – 1 – 1)

10:00 To Work Up, Then:

EMOM 1 Rep @ 90% 1RM

Metcon

3: E4MOM20 (Run/WBS/Push Up) (5 Rounds for time)

E4MOM20

200m Run

20 Wallballs @9/6

20 Push Ups

RX+:

200m Run

20 Wallballs @12/9

20 Push Ups On DB´s

Hard Work Pays Off

4: Hard Work #165 (Time)

2RFT:

50/30 Cal Bike

4:00 Rest