WOD @crossfitbulach - 04. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

10 Deadlifts w. BB

10 Front squats w. BB

10 Shoulder press w. BB

Then Clean warm up and work up to weight for A

 

A:

Snatch Complex

Every 1:30min for 10min perform

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

 

B:

‘Benchmark Day’

'Diane'

21-15-9

Deadlift (100/70kg)

HSPU

 

C:

Rest of time stretch

 

METCON

 

WU:

5 Min Burpee over the partner/crawl under alternating

 

A: 

20 min AMRAP

8 Squats

8 Push Ups

8 Lunges

10 Sit Ups

10 KB Bent over Rows (w. 2 KB)

10 Russian Twists

 

B: 

100 KB Swings for time (10' cap) - 5 Burpees every time you stop! 

 

C: 

V-Ups Tabata

 

 

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