WOD @crossfitbulach - 07. Januar 2019

 

REGULAR

 

WU:

500m Row

Then KB flow Complex

8x 40sec on / 20sec off

Deadlift - Clean - Shoulder Press (Alternating Single Arm)

 

A:

Back Squat

Work up to 70% of your 1RM

Then 10min EMOM

3 Back Squats + 4 Burpees

 

B: 

For Time:

30-20-10

Push Press (115/75)

MedBall Cleans (20/14)

T2B

 

C:

3x 8-12 Biceps Curls

  

METCON

 

WU:

400 M Row, 20 JJ, 10 Shoulder taps

 

A:

16' EMOM

1) 8 Single arm KB swings, 4 Push Ups

2) 8 Jumping Lunges, 4 Push Ups

 

B:

30' AMRAP

10 Burpees

20 KB Swings 24/16

40 Sit Ups

20 Goblet Squats 24/16

10 Pull Ups

 

C: 

100 m Heavy Farmers Carry 

 

STRONG

 

A) Back Squat

4 Sets a 5 reps @ 76.6% of 1rm

 

B) Shoulder Press

4 sets a 6 reps @ 76.6% of 1rm

 

C) 5 Rounds

8-12 reps DB pench press

8 reps per side split squat with KB

8-12 barbell rollouts

 

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