Team #64

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #227 (Snatch) (No Measure)

2 Rounds Of:

15 Empty Bar RDLs (Muscle Snatch On R2)

15 Empty Bar Thrusters

15 Push Ups

Then:

Single LAX Ball Scap Smash, :90/Side

Weightlifting

2a: Power Snatch Warm Up (3 Position) (No Measure)

W./ An Empty Bar – 3 Reps At Each Position – All Power Snatches:

Power Position

Hang (Above The Knee)

Hang (Under The Knee)

Repeat w./ Light Weight (Around 30/20)

2b: Power Snatch 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 –

Team WoD

3: Team #64 (AMRAP – Rounds)

E2MOM Until Failure – Change Likme You Want To

12/8 Cal Row

5 Thrusters @42/30

– Add 5 Thrusters Each Round Until Failure – No Rest Between Rounds –

RX+:

52,5/35

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!!!