WOD@CROSSFITBULACH - 14. Januar 2020

REGULAR
WU:
500m Row
Then 2 Rounds
15m Bear Crawl
25 Jumping Jacks
15m Lunges
15 Air Squats
A:
Front Squats
Work up to a challenging weight and perform
4x6
BTW. Sets perform 10 Push Press w. KB (light)
(10 reps left and 10 reps right)
B:
3 Rounds For Time
21 T2B
15 HSPU
9 Thrusters (40/30kg)
C:
Tabata L-Sit Hold
WEIGHTLIFTING
Clean & Jerk
A:
Work up to a moderate - heavy weight in todays Complex
1 Power Clean (From Ground)
1 Power Clean (Below Knee)
1 Power Clean (Above Knee)
1 Jerk (Split or Push)
*Focus on a tight back and don't let your hips drive up first
B:
Clean Pulls
2x3 @90% of 1RM Clean
2x3 @ 95% of 1RM Clean