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