FT: (C&J/BMU)

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