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
