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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

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