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