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WOD @CROSSFITBULACH - 15. Oktober 2019


REGULAR


WU:

2 Rounds

150m Row Sprint

8 Hindu Push Ups

30 Mountain Climbers

8 Dislocates to serratus press w. Band


A:

Bench Press

Work up to 80% of your 1RM

Then perform 6x3


Btw. Sets 8-10 DB Pull Overs


B:

8min AMRAP

15 Cal Row

15 Sumo Deadlift High Pulls (45/30kg)

15 KB Swings (24/16kg)


2:30min Rest


6min AMRAP

12 Cal Row

12 Pull Ups

12 Wall Balls (20/14)


2:30min Rest


4min AMRAP

9 Cal Row

9 OH Squats (45/30kg)

9 Box Jump Overs


C:

Rest



WEIGHTLIFTING


Today we will start fixing major pulling errors in the Snatch


We will work with the following exercises:


Flat-Footed Snatch Pull to Hold

Dip Muscle Snatch

Dip Snatch


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