Crossfit 90 – 02/02/2019

Warmup,.. and then build op to heavy set of 5 rep DL

20 minütiges EMOM:

1) EMOM for 5 min: 15/12 Cal Row
immediately into:

2) EMOM for 5 min: 5 Deadlifts
immediately into:

3) EMOM for 5 min: 15/12 Cal Row
immediately into:

2) EMOM for 5 min: 5 Deadlifts

then.. 10 min to prep for workout and find a heavy clean..

WOD „MA in Bodyweight & Heavy-Weight“ (TC 30 min)
3 Rounds of:
20 cal EB OR 25 cal Row/Ski/AB OR 2 small rounds run
3 Rounds of „Gymnastic Complex“
5 Squat Cleans (110/80 kg AKA go heavy!)

1 Round of „Gymnastic Complex“:
Strict Handstand Push-ups, 6 Strict Pull-ups, 8 Chest to Bar Pull-ups, 12 Pistols (6 per side)

Accessory Work (optional):
3 Supersets of:
30 Second Kettlebell Front Squat Wall Hold (with 2 heavy KBs)
10 Kettlebell Bent Over Rows (Each Side)
50 Banded Pull-Aparts

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