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:
Run 200m
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