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WOD @CROSSFITBULACH - 26. August 2019

REGULAR

WU: 500M Row Then 3 Rounds 10 Squats 10 Push Ups 10 Shoulder Press A: Work up to around 50% of your 1RM Clean&Jerk Then 7min EMOM Minute 1: 7 Hang Squat Cleans + 1 Push Jerk Minute 2: 6 Hang Squat Cleans + 2 Push Jerk Minute 3: 5 Hang Squat Cleans + 3 Push Jerks Minute 4: 4 Hang Squat Cleans + 4 Push Jerks Minute 5: 3 Hang Squat Cleans + 5 Push Jerks Minute 6: 2 Hang Squat Cleans + 6 Push Jerks Minute 7: 1 Hang Squat Clean + 7 Push Jerks B: 5min AMRAP Buy-In: 35 Wall Balls (20/14) AMRAP rest of time 9 Deadlifts (110kg/80kg) 9 Barbell Facing Burpees 5min Rest 5min AMRAP Buy-In: 20 Wall Balls (20/14) AMRAP rest of time 6 Deadlifts (120/90kg) 6 Barbell Facing Burpees C: Rest and Stretch

METCON

WU:

2 Rounds

Run 400m

5 Push Ups

15m Bear Crawl

15m Crab Walk

15m Inch Worm

5 Push Ups

A:

DB/KB Floor Press

Work up and perform 3x8-10 DB or KB Floor Press

B:

15' EMOM

1) 15 Heavy KB Swings (Russian if necessary)

2) 15 HR Push Ups

3) 45'' Wall Sit

4) 15 Heavy Goblet Squats

5) 15 Pull Ups

C:

8' Heavy Farmers Carry

Perform 3 Suicide Burpees every 2'

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