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WOD @CROSSFITBULACH - 18. Dezember 2019



REGULAR


WU:

Snatch Warm Up and Strength Prep

(Coaches Choice)


A:

Snatch

Work up to todays max in the complex


Snatch High Pull + Snatch High Pull + Full Snatch + Full Snatch

(1+1+1+1)


B:

For Time

50 KB Swings (24/16kg)

25 Push Ups

40 KB Swings (24/16kg)

20 Push Ups

30 KB Swings (24/16kg)

15 Push Ups

20 KB Swings (24/16kg)

10 Push Ups

10 KB Swings (24/16kg)

5 Push Ups


C:

Rest of time foam rolling upper and lower back




METCON


WU:

100 JJ &

2 Rounds

15M Bear Crawl

15M Crab Walk

15M Inch Worm


A:

30' AMRAP

Buy In 2000m Row in Teams of 2 then continue alone

10 Pull Ups

10 DB Squats

10 DB Push Press

10 DB Lunges

10 DB Renegade Rows


B:

Death By Burpees, start with 3 and increase by 2 every minute

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