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WOD @THEBOX - 17. September


REGULAR

WU:

3 Rounds:

10 Shoulder openers

10 Kong squats w. Barbell

10 Shoulder press 

10 High jumps w. Barbell


A:

High Hang Snatch

Work up to a 3 RM


B:

30-20-10

Burpee Box jumpovers

Thrusters


First Round 40/30

Second Round 55/40

Third Round 65/ 45



ACCESSORY


3 Rounds

20 alt. V-Ups

15sec Hollow Hold

10 Hollow Rocks




WEIGHTLIFTING


WU:

2 Rounds

10 Cal on any machine

5 Muscle Snatch

5 Snatch Pull

5 Power Snatch

5 Full Snatch


A:

Snatch

Work up to 70% of your 1RM


Then Perform

5x 1 (2sec pause lift off / 2sec pause hang position / 2sec pause bottom position)


B:

Heavy Snatch Pulls

4x3 @100-105% of your 1RM

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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