WOD @crossfitbulach - 23. November 2018

 

REGULAR

 

WU:

500m Row

Then 5min AMRAP

5 Snatch Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

 

A:

Power Snatch

Work up to todays 2RM Power Snatch

 

B:

'Benchmark Day'

'Mary'

20min AMRAP

5 HSPU

10 Alternating Pistols

15 Pull Ups

 

C: 

Rest of Time Stretch

 

METCON

 

WU: 

7 min AMRAP

1-1, 2-2, 3-3, 4-4, 5-5..... Box jump overs in teams of 2 

 

A:

16 min EMOM

1) 10 Burpees

2) 20 Alternating reverse goblet lunges

3) Max effort row

4) Rest

 

B:

16 min AMRAP

12 KB Deadlifts

12 Diamond Push Ups

12 Box Jumps

 

C:

100 KB swings for time

 

D:

150 m farmers carry

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