WOD @CROSSFITBULACH - 04. FEBRUAR 2019

REGULAR

WU:

500m Row

Then 3 Rounds

10 Good Mornings w. KB

10 KB Swings

10 KB Sumo deadlift High Pulls

10 Squats w. KB

A:

Deadlift

Build to a heavy 3RM for today

B:

7min EMOM

3 Deadlifts @70% of A

30sec Plank

C:

21-15-9

KB Swings (24/16)

Box Jump overs

Front Squats (60/40kg)

(Weight musst be cleaned)

METCON

WU:

3 ROUNDS 150 M row, 5 Burpees over the rower

A:

Turkish Get Ups

Work up and perform 7 Turkish Get Ups per side

B:

7' AMRAP

10 Push Ups

20 Walking Lunges

30 SU's

2' Rest

7' AMRAP

5 Burpee Box Jumps

10 KB Push Press

15 Sit Ups

2' Rest

7' AMRAP

15 Squats

10 KB Swings

5 Pull Ups

C:

Sally Plank / High Plank

STRONG

WU:

Mobility CARS & BB Warm Up

A:

High Jumps

3 x 5 High Box Jumps

B:

Back Squat

Work up to 70% of your 1RM 

then perform as many reps as possible unbroken with the same weight

C:

1 Leg Squat

Work up to a heavy set of 5 Reps per leg (Quality!)

Rest of time accessory work for Shoulders