WOD @crossfitbulach - 08. Oktober 2018

 

REGULAR

 

WU:

500m Row

then 3 Rounds

10 Air Squats

10 Mountain climbers

10 Good mornings w. BB

 

A:

Back Squats

Work up to 70% of your 1RM

Then:

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

 

B:

3 Rounds:

10 Power Snatches (115/80lb)

20 Box Jump Overs (24/20)

30 KB Swings (24/16)

 

METCON

 

WU:

Run 400m

30 JJ

20 Dislocates

10 Push Ups

5 Burpees

 

A:

For max reps/calories:

2 Minutes of Assault Bike / Rowing

Rest 60 seconds

2 Minutes of KB Thrusters

Rest 60 seconds

2 Minutes of Burpees

Rest 60 seconds

2 Minutes of Assault Bike / Rowing

 

B:

5 rounds for time of:

30 Kettlebell Swings

20 Jumping Lunges

 

C: 

Tabatas

 

STRONG

 

A: 

Jumping Squats

10 reps @ 20/15 kg

10 reps + 5kg

10 reps + 5 kg


B:

Tempo Back Squats

1 x 10 reps @ 60/40kg


(10 sec runter - 1 sec halten - explosiv hoch - keine pause - wiederholen)


C:

Back Squats

3 x 7 - 5 - 3

- 90 sec pause zwischen sets

- erhöhung um 10% nach dem set


(3 sec runter - 1 sec halten - explosiv hoch)


Beispiel:

7 @ 100 /110/120

5 @ 110/120/130

3 @ 120/130/140


D:

10min Amrap:

5 Broad Jump

10m Banded Sprints (Grünes Band/ Schwarzes Band)



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