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WOD @FITBULACH - 06. Juli


REGULAR


WU:

3 Rounds

30m Easy Jog

20 Mountain Climbers

10 Push Press w. KB

5 Jumping Squats


Then 2 Rounds

5 Clean Pull

5 Muscle Clean

5 Power Clean + Push Press

5 Squat Clean + Jerk


A:

Clean&Jerk

Clean Pull + Clean + Jerk

Work up to a heavy 2+2+1


B:

For Time

21-15-9

Boxjumps

Pullups

Betw. 25 situps


METCON

WU:

Row 400m

30 JJ

10M Bear Crawl

10 Lunges with rotation

10 T Push Ups

10 Scapula Pull Ups

10 Scapula Push Ups

A:

Weighted Pull Ups

5x5


If you struggle with strict pull ups, work on your pull up strength


inverted rows

negatives

scapular strengthening

etc.

B:

Min 0-10

Run 800m

then max KB Clean & Jerk

Min 10-17

Run 600m

then max KB Snatch

Min 17-22

Run 400m

then max KB Thrusters


C:

Push Ups superset Skull Crusher

3x8-12




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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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