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