CrossFit Bielefeld – CrossFit
Warm-up
Junkyard Dog (No Measure)
Jump Over, Crawl Under
Snatch Warm Up (No Measure)
Barbell Snatch Complex – Empty Bar, 5 Reps of Each
Muscle Snatch
Overhead Squat
Behind the Neck Snatch Grip Press
Snatch Balance
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Weightlifting
Hang Snatch (2 RM)
20:00 To Find A New 2 Rep Max Hang Snatch
Metcon
10RFT (Run/OHS) (Time)
10 RFT:
100m Run
8 Overhead Squats @ 42,5/30 KG
Timecap: 15:00
Hard Work Pays Off
Hard Work #109 (AMRAP – Reps)
AMRAP5
Max Ring or Bar Muscle Ups
Scaling:
Max (Inverted) Pull Ups
To Keep The Bar Close…