WOD @CROSSFITBULACH - 13. Mai
REGULAR
'Coach Alines choice'
WU:
3 Rounds
150 m row
5 x BB Komplex:
1 Snatch DL to toes
1 Snatch high Pull
1 Power Snatch
1 Behind the neck press
1 Snatch Balance
1 Sotts Press
A:
Snatch waves
Work up to ca. 70% of your 1RM Snatch.
Emom 15
1. 4 Reps @60%
2. 3 Reps @70%
3. 2 Reps @80%
Min 4-6: Repeat
7. 4 Reps @65%
8. 3 Reps @75%
9. 2 Reps @85%
Min 10-12: Repeat
13. 3 Reps @85%
14. 2 Reps @90%
15. 1 Rep @100%
B:
21-15-9
Deadlifts (100/70)
Wallballs
TTB
- Rest 2 min -
15-9-3
Deadlifts (100/70)
Wallballs
TTB
Timecap: 18’
METCON
'Coach Alines choice'
WU:
Warmup:
Amrap 6’
20 High Knees
20 one leg RDL
10 Shoulder Taps
10 sec Bar Hang
5 Burpees
A:
100 DB Press
100 Ring/ Bar Row
100 Stepups w. DB
Break up as wanted.
Cap 15‘
B:
21-15-9
DB Thrusters (22.5/15)
Btw. Sets 50 DU
Cap 12‘
C:
Emom 12
l.) 30“ Hollow Hold
ll.) 6-10 strict TTB
lll.) 30“ Russian Twists
lV.) Max L-Sit