WOD @CROSSFITBULACH - 05. 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"