FT: (Row/PullUp/PCL/PullUp/Row)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #221 (Press) (No Measure)

3 Rounds OF:

8 Empty Bar Strict Press

10 Push Ups

8 Hang Muscle Cleans

Run 100m

Then:

2×10 KB Bottoms Up Press

Weightlifting

2: Shoulder Press (5 – 5 – 5 – 5 – 5 )

5:00 To Work Up, Then:

E2MOM 5 Reps @ 60% 1RM

Metcon

3a: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

3b: FT: (Row/PullUp/CL/PullUp/Row) (Time)

For Time:

400/300m Row

15 Pull Ups (Scale To Jumping Pull Ups)

5 Power Or Sqaut Cleans @ 75/45

15 Pull Ups

400/300m Row

TimeCap: 9:00

RX+:

C2B Pull Ups

PCL @ 92,5 / 52,5

Hard Work Pays Off

4: Back Squat (20 Reps)

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!!!