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