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