EMOM20(CalRow/STOH/BMU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #285 (Power Snatch) (No Measure)

With A 6:00 Running Clock – 3 Rounds Of:

10 Kip Swings

8 Empty Bar Hang Muscle Snatch

6 Burpees

Then:

Practice Freestanding HS Holds Fot Remaining Time.

Weightlifting

2a: Power Snatch Warm Up (3 Position) (No Measure)

W./ An Empty Bar – 3 Reps At Each Position – All Power Snatches:

Power Position

Hang (Above The Knee)

Hang (Under The Knee)

Repeat w./ Light Weight (Around 30/20)

2b: Power Snatch (6×5)

7:00 To Work Up, Then:

E2MOM12

5 Reps @ The Same Weight (Don´t Go To Easy, Heavier Than 2 Weeks Ago!!)

Metcon

3: EMOM20 (CalRow/STOH/BMU)‘ (5 Rounds for reps)

EMOM20

Minute 1: 12/9 Cal Row

Minute 2: 10 Shoulder To Overhead @ 42,5/25

Minute 3: Max Reps Jumping Bar Muscle Ups

Minute 4: Rest

RX+:

EMOM20

Minute 1: 15/11 Cal Row

Minute 2: 10 Shoulder To Overhead @ 52,5/30

Minute 3: Max Reps Bar Muscle Ups

Minute 4: Rest

Hard Work Pays Off

4: Toes-To-Bar (EMOM10)

EMOM10

5 – 7 Toes To Bar (Toes To Ring Or V-Ups)

Constant Reps!!