WOD @FITBULACH - 23. Juni

REGULAR
WU:
100 Jumping Jacks
Then 2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 OH Squat
A:
Snatch
Work up to 65-75% of your 1RM
Then perform 4x3 Squat Snatch (2sec pause in receiving position)
B:
From 0:00-15:00:
AMRAP in 15 minutes
5 Hang Snatch (40/30kg)
10 Push Ups
15 Sit Ups
Then from 15:00-21:00:
Max. Meter Run
METCON
WU:
Run 800m
Mobility
A:
Goblet Squats
3x20
Work up and perform 3x20 Goblet Squats with KB or DB
B:
8' AMRAP
8 Goblet Lunges
8 Push Ups
8 Sit Ups
1' Rest
7' AMRAP
7 KB/DB Thrusters
7 Pull Ups
7 MT Climbers (side)
1' Rest
6' AMRAP
6 Straight Legs Deadlift w. 2 KB/DB
6 Push Press
6 Leg Lifts from Plank position
C:
Sally Biceps Curls
Weightlifting
Jerk + Shoulder
WU:
30 Cal on any Machine
Then Shoulder and Jerk Prep
A:
Push/Split Jerk
10x2 @60% of your 1RM
B:
Push Press
3x2 @90% of your 1RM
2x max. Reps @75%
Advanced
'2018 Regionals'
'Event 1'
Triple 3
3000m Row
300 DU
3 Mile Run
Time Cap: 49min