WOD @CROSSFITBULACH - 19. November 2019

REGULAR
WU:
5min AMRAP
150m Row
20 Mountain Climbers
20 Dislocates
10 Hang Power Snatch
A:
Power Snatch
5min EMOM
5 Reps Light Weight (touch and go)
- Rest 1 min-
Then 5min EMOM
3 Reps Moderate Weight (touch and go)
-Rest 1 min-
Then for 5min
1 Rep Every 30 secs
Heavy Weight
B:
21-15-9-9-15-21
Ground to OH
Cal Row/Bike/Ski
C:
3x 8-10 Bent Over Rows
WEIGHTLIFTING
Clean
Today we focus on the catch of the Bar during the transition
A:
Muscle Clean
Work up to a moderate weight and perform 5x2
B:
Power Clean + Front Squat
Work up to a heavy weight in the complex (Goal is to maintain good form and not as heavy as possible)
C:
Clean
Work up to todays 2RM
(Focus on catching the bar higher and not letting the weight crush and pin you)
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