WOD @crossfitbulach - 31. Dezember 2018

 

REGULAR

 

WU:

5min AMRAP

10 Mountain Climbers

10 KB Swings (light)

10 Lunges

Then Clean warm up and work up to weight for A

 

A:

Clean Complex

Every 1:30min for 10min perform

Power Clean + Hang Squat Clean + Squat Clean @ 75% of 1RM Clean

 

B:

3 Rounds For Time: 

50 Air Squats

21/15 Cal Row

16 KB Snatches (24/16kg)

 

METCON

 

WU:

2 Team Races

Bumper Plates from A to B

1 - in squat position

2 - in hollow hold position

 

A:

10 min EMOM

1. 10/8 Cal Row, 3 Burpees

2. 30 sec Plank

 

B: 

For Time (30 min cap)

50 Air Squats

10 Shuttle Sprints

50 KB Swings

10 SS

50 Lunges

10 SS

50 Sit Ups

10 SS

50 Wall Balls

10 SS

50 KB DL

10 SS

50 Burpees

 

 

 

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