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