WOD @CROSSFITBULACH - 12. Juni 2019

REGULAR

WU:

5min AMRAP

25 Superman

10 Shoulder Dislocates

10 Shoulder Opener

10 OH Squats w. Broomstick

10 Shoulder Press w. Broomstick

A:

Snatch Complex

Work up to todays 1RM

1 Hang Snatch Pull

1 Hang Power Snatch

1 Hang Squat Snatch

1 Snatch Balance

B:

5 Rounds for Time

10 T2B

10 Burpees o. Bar

10 HSPU

After every Round perform Thrusters:

Round 1 - 12 Reps @30/20kg

Round 2 - 9 Reps @40/30kg

Round 3 - 6 Reps @50/40kg

Round 4 - 3 Reps @60/50kg

Round 5 - 1 Reps @70/60kg

C:

Stretch and Cool Down

METCON

WU:

50 JJ, then

30m Bear Crawl

15m Lunges

15m Inch Worm

30m Crab Walk

Reaction Game

A:

Find todays 10RM DB or KB Thrusters

B:

30' AMRAP in teams of 2

15 Cal Row

20 Band Pulls

20 KB Swings

20 OH Lunges (plate)

20 Push Ups

20 Sit Ups

15 Cal Row

C:

Plank/Side Plank Tabata