WOD @CROSSFITBULACH - 04. MÄRZ 2019

REGULAR

WU:

5min AMRAP

20 Jumping Jacks

5 Good Mornings into Squat w. BB

5 Front Squats w. BB

5 Inch Worm

5 Burpees

A:

Front Squat

Work up to todays 1RM (Tempo 51X1)

Then drop down to 50% and Perform 3 x 10Reps (No Tempo)

B:

4 Rounds:

9 Power Snatches (95/65)

15 Wallballs (20/14)

500 Meter Row

C:

3x 10-12 Skull crushers

METCON

WU:

Foam Rolling, Mobility & 50 JJ, 30 m Lunges, 15 Dislocates

A:

In teams of 2 row 2000 m

1 Person rowing

1 Person performing Box step overs or Farmers Carry

B:

5 EMOM

5' EMOM

20 KB Swings

5' EMOM

15 DB Thrusters

5' EMOM

20 Sit Ups

5' EMOM

15 KB Deadlifts

5' EMOM

12 Burpees

STRONG

15' Warm up

A:

Front Squat with 3 Sec in Bottom Position

7 x 1 @80-90%

B:

One Leg Squat

3 x 8

C:

Seated Good Mornings

4 x 8-10

D:

Shoulder Accessory Work