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