CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #160 (No Measure)
3 Rounds Of:
15 KB Swings (Go Up In Weight)
15 WBS @6/4 G
:15 Hanging L-Sit Hold (Tuckes If Needed)
Then:
20/15 Row Cal „HARD“
3 Rounds Of
:20 On, :20 Off Empty Bar Front Squat Hold
Hang Clean Warm Up (No Measure)
Every 90sec For 4 Rounds w./ An Empty Bar:
1 Complex Of:
1x Go Down Through Dip To Hang And Hold :03, Go Up Again
1x Go Down Through Dip To Hang & Perform A High Pull
1x Go Down Through Dip To Hang & Perform A Muscle Clean
1x Front Squat
Go Down Through Dip To Hang & Perform A Power Clean, Hold In Catch For :03
1x Front Squat
Go Down Through Dip To Hang & Perform A Squat Clean
Weightlifting
Hang Clean (2 RM)
20:00 To Find A New 2 Rep Max, Try Not To Do More Than 8 Sets!!!
Team WoD
Team #39 (Time)
3RFT:
400 Run (Together)
30 Syncro Air Squats
20 Burpee Box Jumps @ 60/50cm
10 Wall Walks
Timecap: 18:00
Hard Work Pays Off
Hard Work #111 (Time)
For Time:
5 Strict Pull Ups
10 Pull Ups
15 Chest to Bar
10 Pull Ups
5 Strict Pull Ups
Keep The Bar Close