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WOD @CROSSFITBULACH - 04. November 2019


REGULAR


WU:

3 Rounds

150m Row

5 Good Mornings w. BB

5 Push Press w. BB

5 Push Jerk w. BB

15m Bear Crawl


A:

Push Jerk

Work up to 70% of your 1RM


Then:

Set 1- 5 reps @ 70%

Set 2- 3 reps @ 80%

Set 3- 1 rep @ 85-90%

Set 4- 10 reps @ 60%

Set 5- 10 reps @ 65%


B:

10min AMRAP

10 DU / 20 SU

1 Hang Power Snatch (45/35kg)

20 DU / 40 SU

2 Hang Power Snatch (45/35kg)

30 DU / 60 SU

3 Hang Power Snatch (45/35kg)

....


C:

Tabata Hollow Rock




METCON


WU:

Row 1000m in teams of 2, partner in plank


A:

Bent Over Rows with KB/DB

5x5


Work up and perform 5x5 reps


10 Slow Shoulder Taps Between Sets


B:

For Time

10 Burpees

15 Strict Pull Ups

50 Box Jumps

50 Sit Ups

25 Push Ups

25 Goblet Squats

50 KB Swings

50 Walking Lunges

15 Strict Pull Ups

10 Burpees


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