WOD @CROSSFITBULACH - 03. Juni

REGULAR

WU:

2 Rounds

50 SU

10 Box stepups

5 FS w. BB 5 sec down 5 sec pause

10 Kang Squats

A:

Front Squat

Work up to challenging 5 reps

3 x 5 - 4 - 3 Reps

Add weight from 5 to 3

Kipping Swings and Press btw. sets to warm up shoulders

B:

For time

10 Hang Power Snatches (40/30)

15 OHS

10 Burpees o. Bar

400 m run

8 Hang Power Snatches

13 OHS

8 Burpees o. Bar

400 m run

6 Hang Power Snatches

11 OHS

6 Burpees o. Bar

400 m run

4 Hang Power Snatches

9 OHS

4 Burpees o. Bar

400 m run

Cap 20’

METCON

WU:

5 x 100 m row

For every extra/ missing meter 1 Burpee +

1 Jumping Squat

A:

Running Girls

30 DB C&J (22.5/15)

Run 400 m

30 DB Snatches (22.5/15)

Run 400 m

Cap 12’

B:

For Time

7 Rounds:

16 OH Lunges (22.5/15)

12 Pushups on DBs

Buy-out: 400 m Farmers carry (22.5/15)