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.)