Re-Test 02.10.2019

CrossFit Bielefeld – CrossFit

Warm-up

1a: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and „Finish“

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

1b: Warm Up# 206 (No Measure)

3 Rounds Of:

5 High Hang Power Snatch + OH Squat

10 Box Jumps, Step Down

12 Deadbugs

Then:

Banded Internal/External Shoulder Rotation, 10 reps per arm

Weightlifting

2: Snatch Complex 2 (1 RM)

1 Squat Snatch+

1 Hang Squat Snatch+

2 Overhead Squat
20:00 To Find A 1 RM In This Complex (UB)

Metcon

3: 9-7-5-3 (PSN/BJ) (Time)

For Time:

9-7-5-3 Power Snatch @ 60% 1 RM (PSN)

15 Box Jumps @60/50 After Each Set Of Snatches

TimeCap: 8:00

RX+:

70%

Hard Work Pays Off

4: Hard Work #170 (Time)

15 Push Ups + 8 DB Cleans @40/30

Rest 1:00

12 Push Ups + 6 DB Cleans

Rest :45

9 Push Ups + 4 DB Cleans

Rest :30

6 Push Ups + 2 DB Cleans

RX+:

HSPU

DB 60/40