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