CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #228 (Front Squat / Pull Up) (No Measure)
2 Rounds Of:
20 Duck Walk Steps (On R2 Use an Empty Bar)
10 Squats (On R2 Perform Front Squats)
5 – 8 Strict Pull Ups (Ring Rows)
Then:
:90 Banded Front Rack Assistet Front Squat
Weightlifting
2: Front Squat (5 – 5 – 5 – 5 – 5 – 5)
No Additional Warm Up Time, Start @ A Moderate Weight & Built Up In Sets Of 5 Reps @ 51X1
E2MOM12
Metcon
3: FT: (Run/C2B/PushJerk) (Time)
600m Run
10 Pull Ups (Scale To Inverted Pullö Ups)
12 Push Jerk @ 52,5/35
10 Pull ups
12 Push Jerk @ 52,5/30
10 Pull ups
600m Run
TimeCap: 15:00
Rx+:
C2B Pull Ups
Push Jerk 70/40
Hard Work Pays Off
4: Hard Work #209 (Row) (Distance)
10:00 Row- Using Your 500m Pace For 10K:
First 4:00 – @ That Pace
Next 3:00 – -:04 Of It
Next :2:00 – -:08 Of It
Last 1:00 – -:12 Of It
– If You Don´t Now It, Use A 2:10 Pace As A Man & 2:20 As A Woman / Not Your Distance-