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WOD @FITBULACH - 16. Juli


REGULAR


WU:

5min AMRAP

30 SU

20 Mountain Climbers

10 Lunges

5 Air Squats


A:

Back Squat

Work up to a moderate - heavy weight

Then perform 5x5


B:

'Fight gone Bad'

3 Rounds

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (35/25kg)

1 minute Box Jumps

1 minute Push Press (35/25kg)

1 minute Cal Row

1 minute Rest



WEIGHTLIFTING


Clean & Jerk


WU:

2x 10 Cal on each Machine

Then C&J Prep


A:

Segment Clean & Jerk

(Mid Shin / Above Knee)


Work up to a moderate Weight

Then perform 10x1


B:

Jerk Dip

Work up to a very heavy weight

Then perform 5x3




CYW

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

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