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WOD @CROSSFITBULACH - 17. Dezember 2019



REGULAR


WU:

50 DU / 100 SU

Then 2 Rounds

10 Dislocates

10 KB Clean to Press (5 each side)

10 KB Swings

10 Kipping Swings


A:

Seated Shoulder Press w. BB

Work up to 60% of your 1RM Shoulder Press


Then perform 5x3 (2-3sec defficite)


B:

'The Ghost'

6 Rounds

1min Row

1min Burpees

1min DU / SU

1min Rest




WEIGHTLIFTING


Clean and Jerk


WU:

Clean + Jerk Warm Up


A:

C&J Technique Breakdown and fault correction


B:

Work up to a heavy Clean + Jerk

1+2

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