Re-Test 05.08.

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 ­čśë

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…