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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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