WOD @crossfitbulach - 05. November 2018

REGULAR

 

WU:

500m Row

then 3 Rounds

10 Good Mornings w. BB

10 Deadlifts w. BB

10 Jumping Squats

 

A:

Deadlift

10 reps @ 55% of 1-RM

10 reps @ 65%

Rest 2-3 minutes between sets. 

Then

Three sets of:

Pause Deadlifts 8 reps @ 70%

(pause 2 seconds at mid-patella)

Rest 2-3 minutes between sets

 

B:

3 Rounds for Time

20 HSPU

20 KB Snatch

20/15 Cal Row

 

C: Bring Sally up w. 2x KB

 

METCON

 

WU:

80 JJ, 30 M Bear Crawl, 20 Dislocates, 10 Burpees

 

A:

100 KB swings for time, 10 Burpees whenever you stop

 

B:

15 m EMOM

1) 15 DB Thrusters

2) 15 Push Ups

3) 15 Goblet Squats

 

C:

For time, 3 Rounds

20 Box Jump overs

10 Pull Ups

5 DB Squat Clean

 

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