WOD @crossfitbulach - 17. Dezember 2018

 

REGULAR

 

WU:

500m Row

Then 3 Rds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch

 

A:

Hang Snatch + Snatch

Work up to todays heavy 2 + 1

Then 10min EMOM

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @70% of A

 

B: 

7 Rds in a 90sec Window

17/12 Cal Row

max. HSPU

30sec Rest

 

C:

Tabata Push Ups

 

METCON

 

WU:

300 M Row, then tag game in bear crawl position - you get tagged -> 1 burpee!

 

A:

3 x 8-10 bent over rows w. KB per side

 

B:

26' AMRAP

20 KB Swings

10 Goblet Squats

20 Russian Twists

10 Goblet Lunges

Every 2' 2 Burpee Box Jump Overs

 

C:

3 x 8-10 Chin Ups, followed by max biceps curls

 

STRONG

 

A: 100 Rounds For Time

 

1 Strict MU / Strict C2B / Strict Pull Up

2 Snatch @80/50 (S1:70/40) (S2: 50/30) -

 

First 5 min Warm Up 3 Box Jumps

 

Time Cap 50min

 

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