FT: (DBSquatSN/T2R/WallWalk)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #298 (Deadlift) (No Measure)

2 Rounds Of:

8/8 SA / SL Deadlift

10 Banded Good Mornings

12 Empty Bar OH Squats

14 Cal Row

Then:

:30 Deadhang

:45 Pigeon Each Side

Weightlifting

2: Deficit Deadlift (8×3 E2MOM @ 62,5 % 1RM)

Use A 15 Eleiko Bumper Plate For This
7:00 To Work Up, Then:

E2MOM 3 Reps @ 31X1 For 8 Rounds @ 62,5% Of Your „Normal“ Deadlift!

Metcon

3: FT: (DBSquatSN/T2R/WallWalk) (Time)

For Time:

10 Alt. DB Squat Snatches @ 22,5/15

10 Toes To Rings Or V-Ups

5 Wall Walks

– Rest 1:30 –

20 Alt. DB Squat Snatches @22,5/15

20 Toes To Rings Or V-Ups

5 Wall Walks

– Rest 1:30 –

30 Alt. DB Squat Snatches @ 22,5/15

30 Toes To Rings

5 Wall Walks

RX+

T2B

10m HSW Each Round

TimeCap: 15:00

Hard Work Pays Off

4: Hard Work #252 (Gymnastic) (No Measure)

15 Reps For Quality:

Negative Wall HS Press

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