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WOD @CROSSFITBULACH - 18. Februar 2020

REGULAR


WU:

150m Row

5 Inch Worm

150m Row

5 Push Ups

150m Row

15m Bear Crawl


Then prep for Bench Press


A:

Bench Press

Work up to todays 5RM


B:

Teams of 2

12min AMRAP 3 Synchronized Wall Balls (20/14kg) 3 Synchronized Box Jump Overs 6 Synchronized Wall Balls (20/14kg)

6 Synchronized Box Jump Overs 9 Synchronized Wall Balls (20/14kg)

9 Synchronized Box Jump Overs ....adding 3 reps to each exercise every round


C:

Cool Down and Roll Out




WEIGHTLIFTING


Snatch


A:

Muscle Snatch

Work up to a manageable max. weight

*We will focus on the final pull and tension in our glutes


B:

Power Snatch

Work up to a fairly heavy weight and perform doubles

*Focus on pull, tension and transition

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