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