WOD @CROSSFITBULACH - 05. Dezember 2019

REGULAR

WU:

50 Jumping Jacks

50 Mountain Climbers

Then 3 Rounds

10 Jumping Squats

15m High Knees

10 Lunges

15m Butt Kicks

A:

Front Squat

Work up to 80% of your 1RM

Then perform 6x3

*Focus on a tight core and elbows up

B:

10 Rounds for Time

1 Clean & Jerk (90/65kg)

5 Muscle Ups

10 Push Ups

15 Wall Balls (20/14)

WEIGHTLIFTING

Snatch

Warm Up:

3x

5 Partner Shoulder Opener (Wide Shoulders)

1 Length Duck Walk

1 Length Crab Walk

1 Length Bear Crawl

Snatch Specific Warm Up

2x

5 Shoulder Press

5 OHS

5 Snatch Balance

A. Every 2min x10

1 Snatch Pull

1 High Hang Snatch

1 Hang Snatch

1 Snatch from the Floor

*start low and add weight over the rounds

B. Rest of time:

Work up to a heavy Snatch Pull (form over weight)

GYMNASTICS

Warm Up:

Shoulder Circles

Wirst Stretches

Hallow Body Broomstick lifts

3x

5 HS kickups (wall)

10 Scap Pushups

15 Hallow Rocks

A. Handstand Walk Progressions

B. EMOM:

· 30sec max HS Walk for Distance / Wall facing HS Shouldertaps

· 30sec max Double Unders

· 30sec max V-Ups

· Rest

x4-5