WOD @CROSSFITBULACH - 28. Januar 2020

REGULAR

WU:

6min AMRAP

30m Jog

5 Burpees

10 Shoulder Press w. KB (5 each side)

15 KB Swings

30m Jog

A:

Shoulder Press

Work up to 70% of your 1RM

Then perform 6x3

B:

4 Rounds For Time:

30 KB Swings (24/16kg)

30 V-Ups

30/21 Cal Row

C:

3x 8-10 Hammer Curls

WEIGHTLIFTING

Clean & Jerk

A:

Work up to todays moderate - heavy Power Clean Tripple

*Focus on your hips during the pull and a stable catch after the transition

B:

Work up to todays moderate - heavy Jerk Double (Split or Push)

*Focus on the drive, fully open hips and control of the bar OH