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WOD @CROSSFITBULACH - 13. März


REGULAR


WU:

500m Row

Then 2 Rounds

5 Clean Pulls

5 Muscle Clean

5 Power Clean

5 Squat Clean


Then Work up to 70% of your 1RM Clean


A:

Power Clean

5x3 @70% of your 1RM Clean


B:

'Benchmark Friday'

'Elizabeth'

21-15-9 Clean (60/40kg) Ring Dips


C:

3x 8-10 Hammer Curls




METCON


WU:

300m Row

20 Shoulder Taps

10 Lunges

5 Burpees


A1:

5 Rounds (10min)

1' Run

1' Squat hold (if you are able to keep a good posture) or Wall Sit


A2:

5 Rounds (10min)

1' Run

1' Air Squats


B:

Shoulder Warm Up then

10' EMOM

1) 8-10 KB Strict Press

2) 8-10 Burpees


C:

Tabata

Bottom Up KB Hold


OH or on Shoulder level





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

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