WOD @crossfitbulach - 22. Oktober 2018

 

REGULAR

 

WU:

100 Jumping Jacks

then 3 Rounds w. BB

5 Clean Pulls

5 Muscle Cleans

5 Front Squats 

5 Good mornings 

 

A:

Clean Pull + Clean

Work up to todays heavy 2 + 1

 

B:

For time:

500 Meter Row

20 Ground to Overhead (50/30)

30 Ring Dips

500 Meter Row

30 Ring Dips

20 Ground to Overhead (50/30)

500 Meter Row

 

METCON

 

WU: 

3 rounds

200 m row

10 Air Squats

5 Burpees

 

A: 

15' AMRAP

15 Burpees

15 Sit Ups

15 Box Jumps

 

B: 

12' EMOM

4 KB Deadlifts

4 DB or KB Push Press

4 Box Jumps

 

C:

3 rounds for time

50 Alternating Lunges

40 Sit Ups

30 KB swings 24/16

20 Squats

10 Burpees

 

STRONG

 

A: Deadlift

Find yout 1RM of the Day

10 x 10 Deadlift (Unbroken) @100/80 (Scale if needed to 60% of 1RM - 60 sec Rest between sets - Tempo 30X0)

 

B: 10 min AMRAP @ 30/20 kg Barbell

10 Bent Over Row

10 Power Cleans

10 Push Press

(fast and explosiv - each 10 Reps unbroken, if not possible, scale the weight)

 

Accessory:

100 Push Ups

(on each rest preform 8 Strict wide grip pull ups)

Kommentar schreiben

Kommentare: 0