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WOD @CROSSFITBULACH - 19. November 2019



REGULAR


WU:

5min AMRAP

150m Row

20 Mountain Climbers

20 Dislocates

10 Hang Power Snatch


A:

Power Snatch

5min EMOM

5 Reps Light Weight (touch and go)


- Rest 1 min-


Then 5min EMOM

3 Reps Moderate Weight (touch and go)


-Rest 1 min-


Then for 5min

1 Rep Every 30 secs

Heavy Weight


B:

21-15-9-9-15-21

Ground to OH

Cal Row/Bike/Ski


C:

3x 8-10 Bent Over Rows



WEIGHTLIFTING


Clean


Today we focus on the catch of the Bar during the transition


A:

Muscle Clean

Work up to a moderate weight and perform 5x2


B:

Power Clean + Front Squat

Work up to a heavy weight in the complex (Goal is to maintain good form and not as heavy as possible)


C:

Clean

Work up to todays 2RM

(Focus on catching the bar higher and not letting the weight crush and pin you)



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