Team #39

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