WOD @CROSSFITBULACH - 29. Oktober 2019

REGULAR

WU:

6mn AMRAP

15m Bear Crawl

15 Shoulder Taps in Push Up Position

15m Easy Jog

3 Wall Walks

Then 5x5 Seated shoulder Press with light weight (KB/DB or Barbell)

A:

Seated Shoulder Press

Work up to todays 3RM

You can use DB/KB or Barbell

B:

13min AMRAP

25 WallBalls (20/14)

20 Push Ups

15 Cal Row

10 Ground to OH (40/30kg)

C:

Tabata L-Sit Hold

WEIGHTLIFTING

Snatch

In todays Weightlifting Class we will focus on the catch in the Snatch

A:

Snatch Balance

Work up to a moderate weight and focus on a quick and controlled lock out

(Work from Blocks)

B:

Power + Hang Power Snatch

Work up to a moderate weight and perform 1 Power and 2 Hang Power Snatches with 2 Sec hold in the receiving position each

C:

Buy-Out

3x 8-10 Upright Row (Snatch Grip)