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WOD @CROSSFITBULACH - 18. FEBRUAR 2019



REGULAR


WU:(10min incl. explanation)

3 Rounds

150m Row

5 Sntach Pulls w. BB

5 Muscle Snatch w. BB

5 Power Snatch

5 Snatch


A:(20min)

Power Snatch

Establish Todays 1RM


B:(25min incl. WOD prep.)

3 Rounds

100 DU / 200 SU

25/18 Cal Row

10m Handstand Walk / 3 HS Walk around Box

10 Push Jerk (60kg/40kg)


C:

Tabata Plank


METCON


WU:

Animal Walks


A:

10' EMOM

1) 15 KB Swings 24/16

2) 45'' Plank

3) 15 KB Thrusters 24/16

4) 45'' Wall Sit

5) 15 Russian Twists


B:

Buy In: 400 m run

3 Rounds for time

40 Burpees

30 Box Jumps

20 KB Deadlifts

10 Pull Ups

Cash Out: 400 m row


STRONG


A1)

Complex go for 1RM Reverse lunges + 1-2 front squats

A2)

Reverse lunges 5x6 @ 80% of A1

B1)

Shoulder press go for 1RM

B2)

Shoulder press 4x5 @ 80% of B1

C)

3-5 Rounds cycle 8-12 Single arme bench press with KB 5-8 Hamstring curls 30 Sec. Heavy goblet squat hold





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