FT: (HSW/PP/SitUp/DU)

CrossFit Bielefeld – CrossFit

Warm-up

1A: Hang Clean Warm Up (No Measure)

Every 90sec For 4 Rounds w./ An Empty Bar:

1 Complex Of:

1x Go Down Through Dip To Hang And Hold :03, Go Up Again

1x Go Down Through Dip To Hang & Perform A High Pull

1x Go Down Through Dip To Hang & Perform A Muscle Clean

1x Front Squat

Go Down Through Dip To Hang & Perform A Power Clean, Hold In Catch For :03

1x Front Squat

Go Down Through Dip To Hang & Perform A Squat Clean
,,,,

1B: Paused Clean Warm Up (No Measure)

Every 90sec for 4 Rounds

2x Paused @ Knee Clean @ 50-60% of 1RM

Drop & Reset

Weightlifting

2: Hang Clean (3 – 3 – 3 – 3 – 3 – 3 )

E2MOM12

3 Reps @ 70%

Metcon

3: FT: (HSW/PP/SitUp/DU) (Time)

For Time:

15m Handstand Walk

25 Push Press @42,5/30 KG

25 Sit Ups

150 Double Unders

25 Sit Ups

25 Push Press @42,5/30 KG

15m HS Walk

Timecap: 15:00

Scaling:

HSW – 3 Wall Climbs

DU – High Jump Single Unders

Hard Work Pays Off

4: Hard Work #124 (Time)

For Time:

10×10 Unbroken Push Ups

Rest As Needed

Scaling: Kneeling Push Ups

RX+: Ring Dips


To Save Time…