WOD @crossfitbulach - 31. Oktober 2018

 

REGULAR

 

WU:

500m Row

Then 3 Rounds of

5 Snatch Grip Deadlifts w. BB

5 Snatch Pull w. BB

5 Muscle Snatch w. BB

5 Power Snatch w.BB

 

A:

Snatch Grip Deadlift + Snatch Pull + Power Snatch

Work up to todays heavy 3 + 2 + 1

Then perform 5x 4 + 3 + 2 @ 75% 

 

B: 

12min AMRAP

3 Thrusters (95/65)

3 Burpees

3 Pull Ups

6 Thrusters (95/65)

6 Burpees

6 Pull Ups

9 Thrusters (95/65)

9 Burpees

9 Pull Ups

....

 

C:

Rest of time Stretch

 

METCON 

 

WU:

Burpees over the partner

1-1, 2-2, 3-3, 4-4, 5-5, 6-6

 

Mini Band Walks

 

A:

100 KB/DB Thrusters for time 

 

B:

HALLOWOD

10 Burpees

31 KB Swings 24/16

10 Burpees

31 Box Jumps

10 Burpees

31 Push Press 30/25

10 Burpees

31 Pull Ups

10 Burpees

31 Ball Slams

10 Burpees

31 KB Deadlifts

1031 m Row

 

C: 

300 m Farmers Carry

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