FT: (HSPU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #168 (No Measure)

300m Row

Then:

15-12-9

KB Deadlift @ 24/16 KG

Empty Bar Push Press

Plank Plus (Scap)

Then:

25m Airplanes

Weightlifting

2: Deadlift (2 – 2 – 2 – 2)

10:00 To Work Up, Then:

E3MOM 4×2 @ 100% 5RM

No Clanging & Bang And No Sacrificing A Solid Midline Position

Metcon

3: FT: (HSPU/Row) (Time)

Unbroken Kipping HSPU

12-9-6-3

Rest 3:00

8-6-4-2

Rest 2:00

4-3-2-1

Rest 1:00

40/30 Cal Row (All Out)

TimeCap: 15:00

Scaling: HRPU

RX+: Strict HSPU

Hard Work Pays Off

4: Hard Work #120 (Time)

3RFT:

30 Pull Ups

Rest 3:00

Scaling: Banded Pull Ups


Same Idea Like „Squezze Oranges“, What Does Work Better For You?