CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #80 (No Measure)
4 Rounds Of:
10 Snatch Balance (PVC Or Light Bar)
200m Run
Then:
2:00 In The Bottom Of A Squat With Barbell Across The Top Of Knee. (Work In Poaition)
Weightlifting
Snatch Complex (2 – 2 – 2 – 2 – 2 – 2)
1 Squat Snatch +
1 Overhead Squat +
1 Hang Squat Snatch +
1 Overhead Squat
8 Minutes To Work Up, Then:
Every :90 For 9 Minutes @ 75%+ Of 1RM
Metcon
FT: (C&J/BMU) (Time)
Fot Time:
9-6-3
Clean & Jerk @ 82,5/47,5 KG
Bar Muscle Ups
Timecap: 10 Minutes
Scaling:
BMU=Burpee Pull Ups
Hard Work Pays Off
Hard Work #18 (Time)
4 RFT:
5-4-3-2-1
Strict HSPU w/ Deficit (10er/5er Plate)
Box Jump 75/60cm
Rest :90