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 #182 (No Measure)
In A Row w./ An Empty Barbell:
1:00 Squat Hold
15 Empty Bar Snatch Grip Press
15 Pause OHS w/ Empty Bar
15 Empty Bar Snatch Grip RDLs
1:00 Squat Hold
Then:
:60 Each Side Banded Lizard
Weightlifting
2: Snatch (1 RM)
20:00 To Find A New 1 RM, Good Luck & Have Fun 😉
Metcon
3: 3 RFT(PSN/BJ) (Time)
3 RFT:
10 Power Snatch @42,5/30
15 Box Jump Overs @60/50cm
TimeCap: 9:00
RX+: 52,5 / 35
Hard Work Pays Off
4: Hard Work #138 (3 Rounds for reps)
:60 Max Cal Bike
Rest 10:00
3:00 Max Cal Row
Rest 5:00
5:00 Max 25m Shuttles
Focus On Technique…