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