WOD @CROSSFITBULACH - 27. Januar 2020

REGULAR
WU:
500m Row
2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 OH Squats
A:
Snatch Complex
Work up to a challenging weight in todays complex
Power Snatch + Full Snatch + OH Squat
1+1+1
B:
'Ogar'
14min AMRAP 3 Snatch (60/40kg) 1 Muscle-Up 12 Wall Balls (20/14)
METCON
WU:
3' Rowing, Assault Bike, Skipping Rope, Ski Erg
then
30m Bear Crawl
15 Dislocates
A:
Weighted Pull Ups
5x5
Work up and perform 5x5 Reps
Rest 90'' between sets
B:
16' EMOM
1) 45'' Wall Sit
2) 12 Heavy Goblet Squats
3) 45'' DU/SU
4) 12 Heavy Goblet Reverse Lunges
C:
8' AMRAP
Burpee Box Jump Overs with partner
1-1
2-2
3-3
etc.
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