WOD @CROSSFITBULACH - 13. März

REGULAR
WU:
500m Row
Then 2 Rounds
5 Clean Pulls
5 Muscle Clean
5 Power Clean
5 Squat Clean
Then Work up to 70% of your 1RM Clean
A:
Power Clean
5x3 @70% of your 1RM Clean
B:
'Benchmark Friday'
'Elizabeth'
21-15-9 Clean (60/40kg) Ring Dips
C:
3x 8-10 Hammer Curls
METCON
WU:
300m Row
20 Shoulder Taps
10 Lunges
5 Burpees
A1:
5 Rounds (10min)
1' Run
1' Squat hold (if you are able to keep a good posture) or Wall Sit
A2:
5 Rounds (10min)
1' Run
1' Air Squats
B:
Shoulder Warm Up then
10' EMOM
1) 8-10 KB Strict Press
2) 8-10 Burpees
C:
Tabata
Bottom Up KB Hold
OH or on Shoulder level