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