WOD @crossfitbulach - 26. November 2018

REGULAR

 

WU:

5min AMRAP

10 Cal Row

5 Power Cleans w. BB

5 Front Squats w. BB

5 Split Jerks w. BB

 

A:

Clean & Jerk Complex

Work up to todays heavy Complex of

1 Squat Clean + 3 Front Squats + 1 Split Jerk

Then 5 Sets of Complex @80% of todays max.

 

B: 

3 Rounds of

3 Minute Thrusters (20/15kg)

2 Minute Row

1 Minute Lateral Burpees o. Rower

 

Rest 2 Minutes Between Rounds

 

C:

Tabata Bottom of Dip Hold

 

METCON

 

WU:

2 Rounds

20 Dislocates

10 Squats

5 Burpees

 

A:

10 min AMRAP

15 M Bear Crawl

15 Jumping Squats

15 Sit Ups

 

B:

22 min EMOM

1) 15 KB Swings

2) 15 Sit Ups

3) 10 Burpees

4) 10 Burpees

5) 15 Goblet Squats

6) 15 Pull Ups

7) 10 Burpees

8) 10 Burpees

9) 15 KB Thrusters

10) 15 Russian Twists

11) Rest

Repeat

 

C:

Plank/Wall Sit Tabata

 

STRONG

 

WU: The Dumbbells: 2 rounds

60 sec OH lunges

60 sec FR lunges

90 sec Rest

60 sec Overhead carry

60 sec FR carry

90 sec Rest

 

Choose 2x heavy DB. Rx = 22.5/15kg

 

A:

A1:

10' Time to work up to a 60% 1RM Power Clean

 

A2:

15' Power Clean EMOM

Min 1 - 6

Min 1 - 4 Reps @60%

Min 2 - 3 Reps @70%

Min 3 - 2 Reps @ 80%

 

Min 7 - 12

 

Min 7 - 4 Reps @65%

Min 8 - 3 Reps @75%

Min 9 - 2 Reps @ 85%

 

Min 13 - 15

 

Min 13 - 3 Reps @85%

Min 14 - 2 Reps @90%

Min 15 -  1 Reps @ 100%

 

B: Back Rack Lunges

100 Reps @BW

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