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WOD @CROSSFITBULACH - 27. Januar 2020


REGULAR


WU:

500m Row

2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 OH Squats


A:

Snatch Complex

Work up to a challenging weight in todays complex

Power Snatch + Full Snatch + OH Squat

1+1+1


B:

'Ogar'

14min AMRAP 3 Snatch (60/40kg) 1 Muscle-Up 12 Wall Balls (20/14)




METCON


WU:

3' Rowing, Assault Bike, Skipping Rope, Ski Erg

then

30m Bear Crawl

15 Dislocates


A:

Weighted Pull Ups

5x5


Work up and perform 5x5 Reps

Rest 90'' between sets


B:

16' EMOM

1) 45'' Wall Sit

2) 12 Heavy Goblet Squats

3) 45'' DU/SU

4) 12 Heavy Goblet Reverse Lunges


C:

8' AMRAP

Burpee Box Jump Overs with partner

1-1

2-2

3-3

etc.



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