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WOD @CROSSFITBULACH - 05. Juni 2019

Aktualisiert: 6. Juni 2019

REGULAR


WU:

5min AMRAP

250m Row

5 Clean Pulls

5 Muscle Cleans

5 Power Cleans

5 Cleans


A: Barbell Complex

3 Power Clean & Jerks

2 Thrusters

1 Hang Squat Clean


Work up to todays max.


B:

In a 7min Window:

250 DU / 500 SU

Time Remaining Max Power Clean (60/40kg)


Rest 3min


In a 5min Window:

125 DU / 250 SU

Time Remaining Max Shoulder to OH (50/35kg)


Rest 3min


In a 3min Window:

75 DU / 150 SU

Time Remaining Max Thrusters (40/30kg)


C:

Rest of Time Stretch




METCON


WU:

100 JJ and general warm up


A:

Run 4 x 400 m in teams of 2 - partner does:

Wall Sit or

KB Swings or

Sit Ups


B:

20' AMRAP in teams of 2

5 Burpees

10 Push Ups

15 Pull Ups

20 Goblet Lunges

25 KB Thrusters


C:

3 x 8-10 Lateral Raises

After every set: max Shoulder Press with a heavier weight then break of 90"

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