WOD @CROSSFITBULACH - 18. Februar 2020

REGULAR
WU:
150m Row
5 Inch Worm
150m Row
5 Push Ups
150m Row
15m Bear Crawl
Then prep for Bench Press
A:
Bench Press
Work up to todays 5RM
B:
Teams of 2
12min AMRAP 3 Synchronized Wall Balls (20/14kg) 3 Synchronized Box Jump Overs 6 Synchronized Wall Balls (20/14kg)
6 Synchronized Box Jump Overs 9 Synchronized Wall Balls (20/14kg)
9 Synchronized Box Jump Overs ....adding 3 reps to each exercise every round
C:
Cool Down and Roll Out
WEIGHTLIFTING
Snatch
A:
Muscle Snatch
Work up to a manageable max. weight
*We will focus on the final pull and tension in our glutes
B:
Power Snatch
Work up to a fairly heavy weight and perform doubles
*Focus on pull, tension and transition