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