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)