WOD @CROSSFITBULACH - 22. Oktober 2019

REGULAR
WU:
3 Rounds
15m Bear Crawl
20 Mountain Climbers
10 KB Shoulder Press (5 each side with bottom of KB up)
20 Shoulder Taps
A:
Split Jerk
Work up to 80% of your 1Rm
Then perform 5x2
Btw. sets 5-8 weighted Dips
B:
0:00 - 5:00
3 Rounds
10 KB Snatch (24/16)
15 KB Deadlift High Pull
20 KB Lunges
5:00 - 10:00
21-15-9
Hang Power Clean (50/30kg)
Push Press (50/30kg)
10:00 - 15:00 (AMRAP)
15 Burpees
max. Strict Pull Ups
C:
Rest
WEIGHTLIFTING
Clean & Jerk
In todays Weightlifting Class we will focus on the full extention in the Clean and in the Jerk
A:
Muscle Clean + Push Press
Work up to a moderate weight and focus on full extention in both exercises
B:
Block Clean + Jerk (Clean from knee)
Work up to a heavy weight and focus on full extention in both exercises
C:
Buy out
4x 1min Back Plank