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WOD @CROSSFITBULACH - 04. MÄRZ 2019

Aktualisiert: 3. Nov 2019



REGULAR


WU:

5min AMRAP

20 Jumping Jacks

5 Good Mornings into Squat w. BB

5 Front Squats w. BB

5 Inch Worm

5 Burpees


A:

Front Squat

Work up to todays 1RM (Tempo 51X1)


Then drop down to 50% and Perform 3 x 10Reps (No Tempo)


B:

4 Rounds:

9 Power Snatches (95/65)

15 Wallballs (20/14)

500 Meter Row


C:

3x 10-12 Skull crushers



METCON


WU:

Foam Rolling, Mobility & 50 JJ, 30 m Lunges, 15 Dislocates


A:

In teams of 2 row 2000 m

1 Person rowing

1 Person performing Box step overs or Farmers Carry


B:

5 EMOM


5' EMOM

20 KB Swings


5' EMOM

15 DB Thrusters


5' EMOM

20 Sit Ups


5' EMOM

15 KB Deadlifts


5' EMOM

12 Burpees


STRONG


15' Warm up


A:

Front Squat with 3 Sec in Bottom Position

7 x 1 @80-90%


B:

One Leg Squat

3 x 8


C:

Seated Good Mornings

4 x 8-10


D:

Shoulder Accessory Work





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