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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


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