WOD @FITBULACH - 07. Juli

REGULAR

WU:

400m Run

Then 2 Rounds

8 Dislocates

8 Walking Lunges

8 Shoulder Press

8 OH Squats

A:

OH Squat

Work up to a moderate - heavy weight and perform

5x3 (3sec pause in bottom position)

B:

6min AMRAP

5 Man Makers (22.5/12.5)

10 Wall Balls

Rest 3min

6min AMRAP

10 OH Lunges (135/95)

15 T2B

METCON

WU:

Run 400m

Leg Mobility

A:

12' EMOM

1) 40'' Weighted Wall Sit

2) 12 Weighted Lunges

3) 8 Explosive Box Jumps (tighten up and jump from a little distance)

B:

10' AMRAP

20 DU/60 SU

15 Wall Balls

10 T2B/K2E

5 Dips

2' Rest

10' AMRAP

30 DU/60 SU

20 KB Thrusters

10 Sit Ups

5 Chin Ups

C:

Push Up/Bicep Curls Tabata

WEIGHTLIFTING

Clean + Jerk

WU:

30 Cal on any Machine

Then Shoulder and Jerk Prep

A:

Clean Complex

Power Clean + Hang Squat Clean + Jerk

Work up to todays max. 1+1+1

Then 2x 1+1+1 @90%

B:

Clean Pull on Riser

1x3 @90% of 1RM

1x3 @95% of 1RM

2x3 @100% of 1RM

ADVANCED

CrossFit Games 2014

'Midline March'

3 rounds for time of:

25 GHD sit-ups

50-ft. handstand walk

50-ft. overhead walking lunge (155 / 115 lb.)