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