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WOD @CROSSFITBULACH - 15. April 2019

Aktualisiert: 16. Apr 2019



REGULAR


WU:

3 Rounds

150m Row

6 Good Mornings

6 Front Squats

6 Shoulder Press

6 Thrusters


A:

Cluster

Work up to todays 1RM


B:

12min AMRAP

5 Thrusters (40/30kg)

10 Pull Ups

15 Push Ups


C: 

Tabata Plank / Deadlift Hold


METCON


WU:

2 Rounds

Run 400m

Row 200m

20 Dislocates


A:

20 min EMOM

1) 45" DU's / SU's

2) 20 Lunges

3) 10 cal row

4) 15 Goblet Squats

5) 20 KB Swings


B:

15 min AMRAP

Pull Ups to Failure

30 High Knees

Push Ups to Failure

30 High Knees

Sit Ups to Failure

30 High Knees

Row 200 m


STRONG


Boulder Shoulders


WU:

Warm Up & Mobility


A:

Shoulder Press 1.5

Find your 3RM in small steps

5x3 with 70-80%


B:

7' EMOM

4 Push Jerk

3 Push Press

2 Shoulder Press


C:

Strength Cycle

3 Rounds:

- Cuban Press 8-12

- Landmine Press 8-12

- Negative HSPU

- FR hold with KB: 45"


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

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