WOD @crossfitbulach - 26. Oktober 2018

 

REGULAR

 

WU:

100 Jumping Jacks

then 3 Rounds w. BB

5 Snatch Pulls

5 Muscle Snatch

5 BTN Press

5 Snatch balance

 

A:

Snatch Pull + Snatch

Work up to todays heavy 2 + 1

Then drop down to 75% and perform:

10min EMOM

2x Snatch Pull + 1x Squat Snatch

 

B:

'Open Day'

'13.4'

7min AMRAP

3 Cleand and Jerk (60/45)

3 T2B

6 Cleand and Jerk (60/45)

6 T2B

9 Cleand and Jerk (60/45)

9 T2B

....

 

C:

Rest of time stretch

 

METCON

 

WU:

8' AMRAP

8 Squats

8 Push Ups

8 light KB Swings

 

A:

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

 

Rest until relatively recovered, and then…

 

B:

Three sets of:

20 Goblet Squats

Rest 30 seconds

20 KB Glute Bridges 

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

 

C:

Weighted Wall Sit Tabata

 

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