FT: (DBComplex)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #275 (Power Snatch) (No Measure)

2 Rounds Of:

10 Burpees

10 Empty Bar Clusters

:20 HSH

5 Dive Bomber:

Then:

2:00 Thoracic Stretch w./ Med Ball & Barbell

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 (4×7)

7:00 To Work Up, Then:

E3MOM12

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

Metcon

3: FT: (DBComplex) (Time)

For Time:

20 DB Complexes @15/10

– Rest 2:00 –

15 DB Complexes @15/10

– Rest 1:30 –

10 DB Complexes @15/10

– A DB Complex Is Performed w./ 2 DBs, It Is:

1 Double DB Deadlift + 1 Clean & Jerk + 1 Hang Cluster.

TimeCap: 18:00

Rx+:

22,5/15

Hard Work Pays Off

4: Hard Work #234 ( Gymnastic) (No Measure)

4 Rounds Of:

HS Walk Box Drill

– Rest As Needed / Alt. Directions Each Round. –