WOD @FITBULACH - 16. Juni

REGULAR

WU:

400m Run

Then 2 Rounds

15m Bear Crawl

15m Lunges

8 Jumping Squats

A:

Back Squat

Work up to todays 4RM

(Tempo 33x2)

B:

For Time

15 HSPU

1 T2B

13 HSPU

3 T2B

11 HSPU

5 T2B

9 HSPU

7 T2B

7 HSPU

9 T2B

5 HSPU

11 T2B

3 HSPU

13 T2B

1 HSPU

15 T2B

Time Cap: 10min

C:

3x 5-8 Skull Crushers

METCON

WU:

Run 400m

Back & Leg Mobility

A:

1 DB or KB Sumo Deadlifts

3x20

Work up and perform 3x20 Reps

B:

2 x 10' AMRAP

15m Farmers Carry

10 KB Swings

10 Goblet Squats

10 DB Thrusters

10 Push Ups

10 Band Pulls

15m Front Rack Carry

Rest 2' After 10 min then repeat

Weightlifting

Snatch

WU:

Joint Mobility and Snatch Warm Up

A:

Work up to 70% of your 1RM Snatch

Then Perform:

3x3 @ 70%

3x2 @ 80%

3x1 @ 90%

B:

Snatch Lift-Off

Perform 4x3 @ 100 - 105% of your 1RM

Advanced

WU:

Warm up and WOD Prep

A:

'CrossFit Games 2013'

'Final WODs'

The Cinco 1

3 Rounds

5 Deadlifts (183/120kg)

5 Weighted One Legged Squats (Left // 24/16kg)

5 Weighted One Legged Squats (Right // 24/16kg)

Then 24m Handstand Walk

The Cinco 2

3 Rounds

5 Muscle ups

5 Deficite HSPU

Then 27m OH walking lunges (72/45kg)

All Weights are scalable