Team #2

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #263 (Back Squat) (No Measure)

3 Rounds Of:

12 Deadbugs (6/6)

6 Scap Pull Ups + 6 Kip Swings

12 Duck Walk Steps

6 Jump Squats

Then:

10/10 Cossack Squats

Weightlifting

2: Back Squat (1 RM)

20:00 To Find A New 1 RM !!!

Team WoD

3a: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

3b: Team #2 (Time)

In Teams of 3:

Partner A:

5 UB Touch & Go Clean & Jerk @ 62,5 / 42,5 KG

10 Pull Ups

Partner B:

Row 250m

Partner C:

Rest

– Change from part to part until all teammats have 5 Rounds –

Hard Work Pays Off

4: DB Bench Press (15 – 15 – 15 – 15)

Work Up In Weight / Rest As Needed

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