CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #272 (Back Squat) (No Measure)
AMRAP6:
150m Row
:20 Squat Hold
12 Alt. DB Snatch
:20 Plank Hold
Then:
4-Way Banded Glute Activation, 20 Steps Per Direction, 5 Squats After each Direction
Weightlifting
2: Back Squat (4×4)
10:00 To Work Up, Then:
E3MOM12
4 Reps @ 82,5% 1RM
Team WoD
3: Team #70 (AMRAP – Rounds and Reps)
AMRAP4:00×3 – In Teams Of 2 – YGIG:
Climb the Ladder:
2 Burpees To Target
2 Double DB Snatch @ 15/10
2 Cal Ski / Bike
4-4-4, 6-6-6, etc
– Rest 2:00 – Go On Where You Endet –
GOAL: Reach The Round Of 18
RX+.
22,5/15
Hard Work Pays Off
4: DB Bench Press (3×10)
Work Up In Weight, Heavier Than 2 Weeks Ago (+20% Or More!)
Rest As Needed
