WOD @CROSSFITBULACH - 18. FEBRUAR 2019
Aktualisiert: 18. Feb 2019

REGULAR
WU:(10min incl. explanation)
3 Rounds
150m Row
5 Sntach Pulls w. BB
5 Muscle Snatch w. BB
5 Power Snatch
5 Snatch
A:(20min)
Power Snatch
Establish Todays 1RM
B:(25min incl. WOD prep.)
3 Rounds
100 DU / 200 SU
25/18 Cal Row
10m Handstand Walk / 3 HS Walk around Box
10 Push Jerk (60kg/40kg)
C:
Tabata Plank
METCON
WU:
Animal Walks
A:
10' EMOM
1) 15 KB Swings 24/16
2) 45'' Plank
3) 15 KB Thrusters 24/16
4) 45'' Wall Sit
5) 15 Russian Twists
B:
Buy In: 400 m run
3 Rounds for time
40 Burpees
30 Box Jumps
20 KB Deadlifts
10 Pull Ups
Cash Out: 400 m row
STRONG
A1)
Complex go for 1RM Reverse lunges + 1-2 front squats
A2)
Reverse lunges 5x6 @ 80% of A1
B1)
Shoulder press go for 1RM
B2)
Shoulder press 4x5 @ 80% of B1
C)
3-5 Rounds cycle 8-12 Single arme bench press with KB 5-8 Hamstring curls 30 Sec. Heavy goblet squat hold