WOD @CROSSFITBULACH - 22. November 2019

REGULAR
WU:
6min AMRAP
20 KB Swings
15 Dislocates
10 Push Press w. Barbell
5 Inch Worm w. Push Up
A:
Jerk (Split or Push)
Work up to 75% of your 1RM
Then 5x3 @75%
(with 2sec pause in dip position before the Jerk an 2sec pause in the receiving position)
B:
'Hero WOD Friday'
'Three Wise Men'
'Jeremy'
4min AMRAP
5 Hang Squat Snatches (60/40kg)
10 Bar-Facing Burpees
Rest 2 minutes
'Ben'
4min AMRAP
10 Power Cleans (60/40kg)
20 Pull-Ups
Rest 2 minutes
'Beau'
4min AMRAP
15 Box Jump-Overs
30 Wall Ball Shots (20/14)
C:
Rest
METCON
WU:
Joints warm up
15m Bear Crawl
15m Inch Worm
15m Crab Walk
15m Lizard Walk
A:
8' EMOM
1) 5 Burpees, 5 Jumping Squats
2) 5 Push Ups, 5 Squats
B:
For Time
25 Pull Ups (strict)
50 Box Step Overs with BB
50 KB Clean and Press
50 Sit Ups
50 KB Swings
50 KB Thrusters
25 Pul Ups (strict)