Team #66

CrossFit Bielefeld – CrossFit

Warm-up

1a: Warm Up #241 (Clean) (No Measure)

2 Rounds Of:

20 Banded Good Mornings

6 Air Squat + Max High Jumps

10/7 Cal Row

Then:

1:30 Partner Assisted Front Rack Mobilization

1b: Tall Squat Clean Warm Up (No Measure)

3 Rounds w./ An Empty Bar – 3 Reps At Each Position:

Bar At Ribcage

Bar At Belly Button

Bar On Tights (arms At Full Extension)

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 –
Use:

65 / 75 / 85 % 1 RM If It Is Your Second Time,

70 / 80 / 90 % 1 RM If It Is Your Third Time.

Beat Your Last Score 😉

Team WoD

3: Team #66 (AMRAP – Rounds and Reps)

AMRAP14 – Climb the Ladder

3 Cal Row

3 KB Deadlift @ 2×16/12

3 KB Thruster 2×16/12

6/6/6, 9/9/9, 12/12/12 etc.

Goal: Reach The Round Of 18

RX+:

2×24/16

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!!!