WOD @crossfitbulach - 12. November 2018

REGULAR

 

WU:

500m Row

Then 3 Rounds of

5 Clean Grip Deadlifts w. BB

5 Clean Pull w. BB

5 Power Snatch w.BB

5 Front Squats

 

A:

Clean + Front Squat

Work up to todays heavy 1 + 2

Then

10min EMOM

Same Complex @80% of A

 

B:

On the 3:00 x 5

13/10 Cal Row

15 Box Jumps

1min DU / SU

(Rest time that is left)

 

C:

Rest of time Stretch

 

METCON

 

WU:

5' Rope jumping

 

A:

5' AMRAP

5 Squats

5 Push Ups

5 Sit Ups

 

B:

For Time

1000 m row

& 3 rounds

50 Push Ups

50 Goblet Squats

50 Sit Ups

50 KB Thrusters

50 Mountain Climbers

 

C:

3 x 10 Chin Ups

 

STRONG:

 

WU:

3 Rds - 1 Rep each:

L-Sit Rope Clims

Legless Rope Climbs

Rope Climbs

 

A: OK

3 x 7 - 5 - 3 - 1

A1: Deadlift

A2: Bench Press

Abwechseln zwischen A1 und A2, 60' pause wuschen A1 und A2.

Gewichte steigern, nach jedem Set.

 

B: WORKOUT

10' AMRAP

5 Bench Press @60/40

5 Strict Pull Ups

Kommentar schreiben

Kommentare: 0