Team #63

CrossFit Bielefeld – CrossFit

Warm-up

1a: Warm Up #222 (PCL & BJ) (No Measure)

3 Rounds:

8 Empty Bar Power Clean & Push Press

8 Empty Bar Front Rack Lunges

4 Burpee Box Jump Overs 24/20”

Then:

Calf / Achilles Stretch :90/Side

1b: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

Weightlifting

2: Power Clean Intervall III (Max Reps)

AMRAP:60 – Power Cleans @60%

– Rest 3:00 –

AMRAP:90, Power Cleans @70%

– Rest 3:00 –

AMRAP2:00 – Power Cleans @80%

– Singles Or TnG, Both Are Acceptable –

Metcon

3: Team #63 (Time)

AMRAP7 x 2

16/10 Cal Bike

15 Box Jumps @ 60/50

14 DBL DB Push Press @ 15/10

– Rest 5:00 –

RX+:

16/10 Cal Bike

15 Box Jumps @75/60

14 DBL DB Push Press @ 22,5/15

Rest 5:00
– Change Per Movement, Always Per Clap –

Hard Work Pays Off

4: Back Squat (BACK SQUAT CYCLE EVERY TUESDAY & FRYDAY!!!)

Work Up Fast, Then:

20 Rep Squat Routine, Start @ 50% 1RM And Add 1,25 KG Each Side Every Time You Do This Routine!!!