WOD @crossfitbulach - 21. Dezember 2018

 

REGULAR

 

WU:

250m Row

Then 2 Rds

5 Clean Pulls w. BB

5 Muscle Cleans 

5 Power Cleans

5 Full Cleans

 

A:

Clean&Jerk

Work up to todays 2RM

 

B:

'Hero Day'

'DT'

5 Rds for Time

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

 

C:

Rest of Time Stretch

 

METCON

 

WU:

50 JJ

then

1-1, 2-2, 3-3, 4-4, 5-5 Burpees over the partner in plank

 

A:

20 min EMOM - start 

1. 15/12 Cal Row

2. 15 KB Swings

3. 15/12 Cal Row

4. 15 Burpee Pull Ups

 

B:

For Time

30 KB Deadlifts

20 Box Jumps

 

10 KB Thrusters

5 Russian Twists

10 KB Thrusters

20 Box Jumps

30 KB Deadlifts 

 

C: 

3 x max HS hold

 

 

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