WOD @CROSSFITBULACH - 17. Dezember 2019

REGULAR
WU:
50 DU / 100 SU
Then 2 Rounds
10 Dislocates
10 KB Clean to Press (5 each side)
10 KB Swings
10 Kipping Swings
A:
Seated Shoulder Press w. BB
Work up to 60% of your 1RM Shoulder Press
Then perform 5x3 (2-3sec defficite)
B:
'The Ghost'
6 Rounds
1min Row
1min Burpees
1min DU / SU
1min Rest
WEIGHTLIFTING
Clean and Jerk
WU:
Clean + Jerk Warm Up
A:
C&J Technique Breakdown and fault correction
B:
Work up to a heavy Clean + Jerk
1+2