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WOD @CROSSFITBULACH - 08. Juli 2019


REGULAR


WU:

3 Rounds

150m Sprint Row

10 Shoulder Opener

8 Kipping Swings

6 Push Jerk w. BB

4 Push Press w. BB

2 Push Jerk w. BB


A:

Push Jerk

Work up to 80% of your 1 RM 


Then 5 x 2 Reps w. 2sec pause in receiving position


Btw. Sets weighted Push Ups


B: 

4 Rounds

1min T2B

1min KB Swings (24/16kg)

1min Cal Row

1min KB Clean & Jerk (24/16kg)

2min Rest


C:

Tabata Dip Hold


METCON


WU:

Run 400m then 2 Rounds

20 Dislocates

10 Good Mornings

5 Burpees


A:

200 KB Swings for time in teams of 2


2 Burpees each whenever you switch


B:

10' AMRAP

15 Goblet Squats

15 Russian Twists

15 Goblet Lunges

15 Sit Ups


Rest 2'


10' AMRAP

10 Pull Ups

10 MT Climbers each side

10 Push Ups

10 K2E


C:

Tabata








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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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