WOD @crossfitbulach - 10. Dezember 2018

 

REGULAR

 

WU:

8min DU practice

Then KB flow Coplex

8x 40sec on / 20sec off

Deadlift - Clean - Snatch (Alternating Single Arm)

 

A:

Deadlift

Work up to 70% of your 1RM

Then 10min EMOM

3 Deadlifts + 4 Burpees o. Bar

 

B: 

For Time:

30-20-10

DB Snatch (22.5/15kg)

WallBalls (20/14)

T2B

 

C:

Tabata Plank

 

METCON

 

WU:

100 JJ

30 M Bear Crawl

30 M Crab Walk

 

A:

For 20 min, 40 Sec on, 20 Sec off

1) Cal Row

2) Hand release push ups

3) Max Arch hold

4) Max KB Clean

5) Maxinverted rows

 

B:

20 min AMRAP

10 Box Jumps

15 KB Swings 24/16

20 Sit Ups

2 Burpees every 2 min

C: Sally

 

STRONG

 

A: Button Up Front Squats

16x1

 

B: 1RM Power Clean in 10min

 

WORKOUT:

5 Rds:

25 Air Squats

20 Jumping Lunges

15 Trusters @ empty Barbell 

 

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