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