FT: (HSH/PCL/DU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #193 (No Measure)

4-Way Banded Glute Activation, 20 Steps In Each Direction (F, B, L, R)

Then, 2 Rounds Of:

20 PVC OH Duck Walk Steps

20 PVC Pass Throughs

1:30 Freestanding HS Hold Practice

Then:

1:00 Squat Hold & Work In Position For OH Position

Weightlifting

2: Snatch (3 – 3 – 3 – 3 – 3 – 3)

10:00 To Work Up, Then:

E2MOM 3 Reps UB @ 72,5-77,5% 1 RM

Metcon

3: FT: (HSH/PCL/DU) (Time)

For Time:

:30 HSH

30 Power Cleans @35/25 – 90 Double Unders

:30 HSH

20 Power Cleans @35/25 – 60 Double Unders

:30 HSH

10 Power Cleans @35/25 – 30 Double Unders

:30 HSH

TimeCap: 14:00

RX+:

12m HS Walk

30 Power Cleans @42,5/30 – 90 Double Unders

12m HS Walk

20 Power Cleans @42,5/30 – 60 Double Unders

12m HS Walk

10 Power Cleans @42,5/30 – 30 Double Unders

12m HS Walk

Hard Work Pays Off

4: Hard Work #153 (Time)

400m Run x 4

Rest 1:1