WOD @FITBULACH - 21. Juli

REGULAR
WU:
3 Rounds
30 DU / 60 SU
10 KB Swings
8 Goblet Squats
6 Lunges
A:
Front Squat
Work up to a moderate weight an perform
5x3 (3sec pause in bottom position)
B:
10-9-8-7.......1
1-2-3-4........10
Thrusters (40/30kg)
T2B
C:
Cool Down
METCON
WU:
Run 400m
Then 3 Rounds
5 Squats
3 Push Ups
1 Burpee
A:
3 Rounds
5 Scapula Pull Ups
5 Scapula Swings
5 Scapula Push Ups
then
Weighted Pull Up, 3RM
If you struggle with strict Pull Ups, work on your Pull Up strength
B:
3 Rounds for time
400m Run
2 min Plank Hold (cumulative)
20 KB Thrusters
20 Alternating KB Snatch
WEIGHTLIFTING
Clean & Jerk
WU:
2x 10 Cal on each Machine
Then C&J Prep
A:
Squat Cleans from Block (Hang Position)
5x3 @70% 1RM
5x1 @80-85% 1RM
B:
10min EMOM
3 Power Clean
1 Jerk
*Work up to a challenging weight and perform both movements in every minute
ADVANCED
'CrossFit Games 2012'
'Final'
For Time
21-15-9 reps of:
Cleans (135/95 lb)
Ring Dips
Then, perform:
30 Snatches (135/95 lb)
Finally, 21-15-9 of:
Thrusters (95/65 lb)
Pull-Ups