WOD @crossfitbulach - 14. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

10 Squats

10 Mountain Climbers

10 KB Swings

 

Then Mobility and Warm Up for Snatch

 

A:

3-Position Snatch

Build to a heavy Complex

 

B: 

12min AMRAP

12 Lateral Burpees o. Bar

9 Power Snatches (105/75)

6 Bar Muscle Ups / Jumping Bar Muscle Ups

 

C:

3x 8-12 Skull Crushers

 

METCON

 

WU:

Plank Game

 

A:

20 min AMRAP

Buy In: 100 JJ then

15 Air Squats

15 Sit Ups

15 KB Swings

 

B:

6 Tabatas

1) Plank

2) Jumping Lunges

3) Push Ups

4) Wall Sit

5) Burpees

6) Mountain Climbers

 

STRONG

 

A:

Deadlift

3 sets of 10 reps @ 66% of 1RM

 

B:

Hip Extensions

4 sets of 8

 

C:

5 Rounds

5-8 Strict Pull Ups / Ring Rows

8 Good Mornings

8-12 DB Rows per side

30-60 sec Hollow Hold

 

 

 

 

 

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