WOD @crossfitbulach - 03. Dezember 2018

 

REGULAR

 

WU:

50 DU / 150 SU

Then 3 Rds

7 Front Squats

7 Shoulder Press

7 Push Press

7 Push Jerk

 

A:

Push Jerk + Split Jerk

Work up to todays heavy 2 + 1

 

B: 

5 Rounds:

45 Double Unders 

15 T2B

45 Double Unders 

15 Power Cleans (135/95)

 

C:

Tabata Row

 

METCON

 

WU:

70 JJ &

7' AMRAP

7 Squats

7 Push Ups

7 Sit Ups

 

A:

For Time Down & Up!

50 KB Swings

50 Push Ups

40 Squats

40 Knee to Chest

30 Lunges

30 Wall Balls

20 Pull Ups

20 Inverted Rows

10 Burpees

1ü Box Jumps

 

B:

Tabata(s)

 

STRONG

 

WU:

Coach Yeus Choice

 

A:

Deadlift

6 RM in 15min

 

B:

Push Press

6 RM in 15min

 

C:

6min AMRAP

6 Dealdifts @ 115/80kg

6 Push Press (from Floor) 80/55kg

 

2 min Rest

 

4min AMRAP

4 Dealdifts @ 130/100kg

4 Push Press (from Floor) 85/60kg

 

2 min Rest

 

2min AMRAP

2 Dealdifts @ 150/110kg

2 Push Press (from Floor) 90/65kg

 

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