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WOD @CROSSFITBULACH - 01. April 2019

Aktualisiert: 1. Apr 2019



REGULAR


WU:

6min AMRAP

15m Bear Crawl

5 KB Swings

5 Goblet Squats

5 Squat Jumps

15m Crab Walk


A:

Front Squats

Work up to todays 2RM

Tempo 21X1

(Focus of the day: tight core and elbows up)


B:

2 Rounds for Time

400m Run

30 WallBalls

400m Run

30 DB Hang Clean + Jerks (22.5/15kg)


C: 

Rest of time stretch


METCON


WU:

Row 400 m then 3 Rounds

15 m Bear Crawl

15 Dislocates

15 Light KB Swings


A:

For Time

12-11-10-9-8-7-6-5-4-3-2-1 Push Ups

1-2-3-4-5-6-7-8-9-10-11-12 KB Thrusters


B:

5' EMOM

10 Burpees

5' EMOM

15 Heavy Russian KB Swings

5' EMOM

20 Goblet Lunges


C:

100 Sit Ups for Time


STRONG


A:

Sumo Deadlift

Work up to a heavy set of 3 Reps


B:

Lunges

4 x 6


C:

Split Stand Deadlift

4 x 6






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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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