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WOD @CROSSFITBULACH - 18. MÄRZ 2019



REGULAR


WU:

5min AMRAP

30 SU

5 Good Mornings

5 Front Squats

5 Shoulder Press


A:

Thruster

Establish todays 3RM


B:

16min EMOM

1. - 15/12 Calorie Row

2. - 40 DU/80 SU

3. - 15 Pull Ups

4. - 5 Front Squats


Front Squat Percentages:

Set #1 - 60% of estimated 1RM

Set #2 - 65%

Set #3 - 70%

Set #4 - 75%


C:

Stretch


METCON


WU:

Run/Row 400 m then

30 m Bear Crawl

20 JJ

10 Squats

5 Burpees


A:

21-15-9

Russian KB Swings

Burpees over the KB


B:

Tabata Fun

Row

Wall Balls

Elbow Plank to Push Up

Sit Ups


C:

Core Finisher with partner


STRONG


A:

Power Clean

5 x 3


B:

Back Squat

5 x 5


C:

Lateral Lunges

3 x 8


D:

Accessory Work




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