WOD @CROSSFITBULACH - 21. Mai

REGULAR
WU: (13min incl. introduction)
100 Jumping Jacks
Then 2 Rounds
10 Shoulder Dislocates
10 KB Swings
10 KB Split Jerks
10 Shoulder Taps
A: (30min)
Split Jerk
Work up to 80% of your 1RM Jerk
Then perform 5x2 Split Jerks w. 2 second pause in receiving position
B: (17min incl WOD Prep)
3 Rounds for Time
50 DU / 100 SU
20 DB / KB Clean & Jerk (22.5/15kg)
10 HSPU
Time Cap: 15min
METCON
WU:
6' AMRAP
20 JJ
10 Squats
5 Push ups
10 Dislocates
10 Leg Lifts in Plank
A:
5x5 DB Floor Press
Work up and perform 5x5 Reps with the same weight
B:
21' EMOM
1) 12 Box Jumps
2) 12 Burpees
3) 12 KB Snatch
7 Rounds!
C:
3 Rounds
25 Crunches Superset Leg raises
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