CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #258 (Shoulder Press) (No Measure)
2 Rounds Of:
5 Dive Bomber
:90 Freestanding HS Hold Practice
20 Duck Walk Steps + 15 Air Squats
Thern:
10/10 Scorpions
Weightlifting
2: Shoulder Press (5 – 5 – 5 – 5 – 5)
5:00 To Work Up, Then:
E2MOM 5 Reps @ 70% 1RM
Metcon
3a: Bar Muscle Up Warm Up (No Measure)
5x Jumping Kip Swing
4x Kip + Knees Up
3x Kip + Knees + Hips To The Bar
2x Reach As High As Possible (Long Arms)
1x BMU
3b: FT: (Row/MU/SCL&J/MU/Row) (Time)
For Time:
300m Row
7 Jumping Bar Muscle Ups
5 Squat Clean And Jerk @ 72,5/45
7 Jumping Bar Muscle Ups
300m Run
TimeCap: 9:00
RX+:
BMU
92,5/55
Hard Work Pays Off
4: Back Squat (BACK SQUAT CYCLE EVERY TUESDAY & FRYDAY)
Work Up Fast, Then:
20 Rep Squat Routine, Start @ 50% 1RM And Add 1,25 KG Each Side Every Time You Do This Routine!!!