WOD @crossfitbulach - 05. Dezember 2018

 

REGULAR

 

WU:

5min AMRAP

20 Jumping Jacks

5 Good Mornings into Squat w. BB

5 Front Squats w. BB

5 Inch Worm

5 Burpees

 

A:

Front Squat

Work up to todays 1RM (Tempo 51X1)

Then drop down to 50% and Perform 3 x 10Reps (No Tempo)

 

B:

7 Rounds: 

9 Power Snatches (95/65)

15 Wallballs (20/14)

500 Meter Row

 

C:

3x 10-12 Skull crushers

 

METCON

 

WU:

5 Jumps over the partner then

30 m Bear crawl

30 m Crab walk

15 m Inch worm

15 m Burpee broad jumps

 

A:

10 Turkish Get Ups (5 per side)

 

B: 

3 Rounds

1' KB Box Step Ups

1' Goblet Squats

1' Push Ups

1' Mountain Climbers

1' Russian Twists

1' KB Thrusters

1' KB Swings

1' Burpees

1' Rest

 

30'' Rest between Exercises

30'' Break

 

Rest of time cool down

 

 

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