CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #118 (No Measure)
15-12-9
Pause (Before Hip Ext.) Thrusters w/ Empty Bar
Cal Ski
Kip Swings
Then:
2:00 Lat Smash w./ Barbell Each Side
Weightlifting
Snatch PVC Complex #2 (No Measure)
10 Rounds Of:
1 Slow Snatch Pull From The Floor (Mid Shin) To Tripple Extension +
1 Scarecrow Snatch +
1 Overhead Squat
Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)
Work Up To 80% 1 RM In 8 Minutes
Then:
EMOM10
1 Rep @ 80% 1RM
Metcon
FT (Thruster/CalRow/Pull Up) (Time)
For Time:
20 Thrusters @42,5/30 KG
30 Cal Row
40 Pull Ups
30 Calorie Row
20 Thrusters
Timecap: 12:00
Hard Work Pays Off
Hard Work #58 (No Measure)
EMOM10
3 Bar Muscle Ups
Scaling:
2x :05 Negative Pull Ups + 2x :05 Negative Dips