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"