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WOD @CROSSFITBULACH - 03. Dezember 2019



REGULAR


WU:

5min AMRAP

150m Row

10 KB Deadlift High Pulls

10 KB Shoulder press

10 KB Swings


A:

Muscle Snatch

Work up to todays 2RM


Then continue with Power Snatch

Work up to todays 1RM


B:

For Time

1000m Row

30m Handstand Walk

10 Hang Power Snatch (50/30kg)

500m Row

15m Handstand Walk

5 Hang Power Snatch (50/30kg)


C:

3x 8-10 Skull Crushers




WEIGHTLIFTING


Lots of Cleaning & some Jerking


Today we will focus on good form under fatigue and pressure


WU:

Intensive Warm Up for todays Complex


A:

Work up to a weight that is challenging but allows you to keep up form


Then 6 Sets of the Complex (1 Set = all 12 Reps)

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk


B:

Core Accessory





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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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