WOD @CROSSFITBULACH - 15. Oktober 2019

REGULAR
WU:
2 Rounds
150m Row Sprint
8 Hindu Push Ups
30 Mountain Climbers
8 Dislocates to serratus press w. Band
A:
Bench Press
Work up to 80% of your 1RM
Then perform 6x3
Btw. Sets 8-10 DB Pull Overs
B:
8min AMRAP
15 Cal Row
15 Sumo Deadlift High Pulls (45/30kg)
15 KB Swings (24/16kg)
2:30min Rest
6min AMRAP
12 Cal Row
12 Pull Ups
12 Wall Balls (20/14)
2:30min Rest
4min AMRAP
9 Cal Row
9 OH Squats (45/30kg)
9 Box Jump Overs
C:
Rest
WEIGHTLIFTING
Today we will start fixing major pulling errors in the Snatch
We will work with the following exercises:
Flat-Footed Snatch Pull to Hold
Dip Muscle Snatch
Dip Snatch