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