WOD @crossfitbulach - 21. November 2018

 

REGULAR

 

WU:

500m Row

Then 5min AMRAP

5 Clean Pulls

5 Muscle Clean

5 Good Morning into Squat 

5 Front Squats

 

Then Work up to 45% of 1RM Clean

 

A:

On the 0:00 – Clean Complex @ 45% of 1RM Clean

On the 4:00 – Clean Complex @ 50%

On the 8:00 – Clean Complex @ 55%

On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)

3 Rounds: 

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

 

B: 

10min AMRAP

25 Russian Twists

20 KB Swings

15 Goblet Squats

10 KB Thrusters (5 each side)

 

C:

Rest of time Stretch

 

METCON

 

WU:

In Teams of 2: 2 x 500 m Row, Partner round 1 in plank, round 2 in wall sit 

 

A: 

16 min EMOM 

1) 20 Squats

2) 12 Hand releasing Push Ups

3) 12 Lunges per side

4) 12 Inverted rows

 

B:

12 min EMOM

1) 10 Box Jumps

2) 30 Mountain Climbers per side

3) 15 Single arm swings per side

 

C:

3 x 8-10 Bent over rows

3 x 8-10 Biceps curls

3 x 8-10 Skull crushers

 

 

 

 

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