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WOD @FITBULACH - 28. Juli


REGULAR


WU:

400m Run

40 Jumping Jacks

Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch


A:

Snatch Grip Deadlift + Snatch

Work up to heavy 2+1


B:

20min AMRAP

5 Deadlifts (60/40)

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats



METCON


WU:

2 Rounds

Row 500m

30 JJ

15 Air Squats in front of the wall


A:

Turkish Get Up

3x3


Work up and perform 3 reps each side, 3 sets!


B:

8' EMOM

1) 10 Burpees

2) Max DU/SU (ca. 50'')


C:

15' AMRAP

10 Jumping Squats

10 HR Push Ups

10 OH Walking Lunges with 1 DB

10 DB Thrusters




WEIGHTLIFTING


Snatch


WU:

Joint Prep and Stretch

Then Snatch Breakdown and Prep


A:

Tall Snatch

5x3 Light Weight

B:

Floating Snatch Doubles

4x2 @75% of your 1RM

4x2 @80% of your 1RM


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

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