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WOD @CROSSFITBULACH - 04. Juni 2019

REGULAR


WU:

3 Rounds

10 Good Mornings w. BB

10 Deadlifts w. BB

10 Front Squats w. BB

10 Jumping Squats


A:

Deadlifts

Work up to 75% of your 1RM


Then on the 2:00 x 6 Sets: On the 0:00 / 3 Reps @ 75% On the 2:00 / 1 Rep @ 85% On the 4:00 / 3 Reps @ 80% On the 6:00 / 1 Rep @ 95% On the 8:00 / 3 Reps @ 90% On the 10:00 / 1 Rep @ 105%


B: 21 Hang Power Snatches (50/37.5kg)

200m Run 21 Push Ups

200m Run 15 Hang Power Snatches (50/37.5kg)

200m Run 15 Push Ups

200m Run 9 Hang Power Snatches (50/37.5kg)

200m Run 9 Push Ups

200m Run


C:

Tabata Reverse Lunges



METCON


WU:

Row 500 m, 30 m Crab Walk, 20 Dislocates, 10 Navy Seal Push Ups


A:

10' EMOM

1) Max Hand Stand Hold at the wall

2) 20 Goblet Squats


B:

25' AMRAP

Run 400m

40 Box Jumps

20 Pull Ups

40 KB Swings

20 KB Push Press

40 Wall Balls

Row 400m


C:

300 m Farmers Carry

300 m Front Rack Carry

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