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!!!