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