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WOD @CROSSFITBULACH - 11. FEBRUAR 2019





REGULAR


WU: (10min)

500m Row

Then 3 Rounds

6 Clean Pulls w. BB

6 Muscle Clean w. BB

6 Shoulder Press w. BB

6 Clean & Jerks w. BB


A: (20min)

Clean & Jerk

Work up to 70% of your 1RM


Then every 2min for 10min (5 Sets)


2 Clean & Jerks @ 70% (Sets 1-2)

2 Clean & Jerks @ 75% (Sets 3-4)

2 Clean & Jerks @ 80% (Set 5)


B: 

4 Rounds For Time

5 GTOH (50/35kg)

10 Push Ups

15 T2B

20/17 Cal Row


C:

3x 8-10 Biceps Curls



METCON


WU:

Joint Warm Up & 2 Rounds

30 m Bear Crawl (FW/BW)

30 m Crab Walk (FW/BW)

30 m Lunges (FW/BW)


A:

5 min AMRAP

5 Squats

5 Push Ups

5 Sit Ups


B:

5 Rounds for time

3 Man Maker

6 Pull Ups

9 Box Jumps

10' Cap

Rest 2 min, then

10-9-8-7....1

KB Thrusters

Goblet Lunges

13' Cap

Rest 2 min, then

3-6-9-12-15-18

KB Swings

Burpees over the KB

11' Cap


Add up total time!


C:

Tabata


STRONG


WU:

Banded side walks and kicks

500 m row


3 Rounds, increase weights per round


5 DL

5 CL Pulls

5 Muscle CL

5 Power CL


A1:

1 RM Power Clean


A2:

5x3 @ 75% of A1


B1:

1 RM Snatch grip DL


B2:

4x5 @ 76.6 of B1


B3:

3 Rounds 30 sec on 60 sec off

Snatch Grip DL hold


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