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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