WOD @crossfitbulach - 29. Oktober 2018

 

REGULAR

 

WU:

200 Single unders

then 3 Rounds

10 Good Mornings w. BB

10 Back Squats w. BB

10 Front Rack Lunges

 

A:

Back Squat

Work up to todays 2RM

Then 6min EMOM @80% of A

5 Back Squats

 

B:

For time:

13-11-9-7-5-3

HSPU

Box Jump overs

Ground to OH

 

C: Tabata Plank

 

METCON

 

WU: 

5 X 100 M row & 5 Burpees over the rower

 

A: 

10 Rounds

20 KB Swings

10-9-8-7-6-5-4-3-2-1 Push Ups

 

12' cap

 

B: 

Burpees – 30 secs / rest 30 secs

Slow Mountain Climbers – 30 secs

 

Goblet Squats – 30 secs

Sit & Press – 30 secs

KB Deadlifts – 30 secs

Fast Mountain Climbers – 30 secs

Thrusters - 30 secs

Sit Ups - 30 secs

 

Add another exercise each round

 

C: 3 x 8-10 weighted pull ups / negative pull ups

 

STRONG

 

WARM UP:

– You can break it into sets as needed. Complete the whole thing 2 – 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

 

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

 

 

STRENGTH:

Alternate between A1 and A2

A1: Back squat – 3 x 9 @ 65-70%

 

A2: Power Clean - 3 x 9 @ 40-50%

 

STRONGMAN:

- Barbell @120% 1RM Back Squat

- Use heavy DB

- Use Clips to safe the weight

 

3 Rrounds:

20m Barbell Backrack-Walk

20m Farmer-Walk

20m DBall-Walk

2 min Rest

 

CORE:

4 rounds of:
10 x V-up
10/side x Side plank lifts

10/side x Side plank twists
10 reps x Hollow rock

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