Team #4

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #18 (Split Jerk) (No Measure)

2 Steady Rounds Of:

10/7 Cal Bike

10 Empty Bar Thrusters

10 Jumping Lunges

5 Dive Bomber

Then:

1:00 Each Side Front Rack Stretch

Weightlifting

Paused Clean Warm Up (No Measure)

Every 90sec for 4 Rounds

2x Paused @ Knee Clean @ 50-60% of 1RM

Drop & Reset

Clean Complex (EMOM8 @ Light Weight – Technique Focus)

1 Power Clean +

1 Push Jerk +

1 Front Sqaut +

1 Hang Sqaut Clean +

1 Split Jerk

Team WoD

Team #4 (Time)

3RFT:

60 Double DB Deadlift @ 22,5 / 15 KG

50 Double DB Thruster @ 22,5 / 15 KG

400m Run Together
Split Reps As You Want, Always One Athlete Is Working & One Is Resting (Not In The Run) And Always Clap Hands To Change !!!

Hard Work Pays Off

Hard Work #49 (No Measure)

EMOM12

6 Burpees

8 AbMat Sit-Ups

RX+

6 Burpee Box Jumps

8 V-Ups