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WOD @CROSSFITBULACH - 08. April 2019



REGULAR


WU:

5min AMRAP

15min Bear Crawl

10 KB Swings (light)

10 Goblet Squats

10 Lunges w. KB


A:

Front Squats

Work up to todays 5RM (Tempo 32X1)


B:

3 Rounds

4min AMRAP

21 Box Jumps

15 KB Snatch (24/16kg)

9 Burpees

(2min Rest after each Round)


C:

Tabata Hollow Hold



METCON


WU: Run 400 m, 30 m Crab Walk, 15 m Inch Worm


A:

12 min AMRAP

20 JJ

10 Walking Lunges

5 Push Ups

10 Sit Ups

20 Jumping Squats


B:

For Time

25 Pull Ups

50 Bent over Rows

50 Box Step Ups w. KB

50 Sit Ups

50 KB Thrusters

50 Cal Row

25 Pull Ups


STRONG


A:

Power Clean 1 RM


A2:

5 Rounds @90"

1 - 5 Power Clean @70%

2 - 4 PC @ 75%

3 - 4 PC @ 80%

4 - 3 PC @ 85%

5 - 2 PC @ 90%


B:

Back Squat 5 RM


B2:

12 Reps @ 80% of B


C:

Hip Extensions

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