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WOD @CROSSFITBULACH - 05. November 2019


REGULAR

WU:

500m Row

Then mobility for strength part



A:

Back Squats

Work up to 80% of your 1RM

Then 5x3 (Tempo 23X1)


Btw. Sets 5-8 Weighted Dips


B:

300m Row

21 C2B Pull Ups

21 Hand Release Push Ups

300m Row

15 C2B Pull Ups

15

300m Row

9 C2B Pull Ups

9


C: 

Rest



WEIGHTLIFTING


Jerk with a littlebit of Cleaning


In todays Weightlifting Class we will focus on the our stability in the Jerk


A:

Jerk Balance w. banded KB and hold in receiving position

Split or Push Jerk w. banded KB and hold in receiving position


B:

Clean & Jerk

Work up to a heavy 1+2 (5sec hold in receiving Jerk position)


C:

OH Walk w. banded KB



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