WOD @CROSSFITBULACH - 05. März 20

REGULAR

WU:

1 Round

40 Jumping Jacks

30 Mountain Climbers

20 Lunges

10 Shoulder Press w. KB

5 Jumping Squats

Then WOD and Movement Prep

A: 'HAPPY 29TH BIRTHDAY SENAD'

Buy-In:

1 Burpee

99 Cal Row

1 Rope Climb

2 Rounds for Time

50 Wall Balls (20/14)

30 T2B

28 OH Squats (50/35kg)

28 DU

29 GTOH (50/35kg)

29 Cal AB

Buy-Out:

20 GHD's

20 Cal Ski

Time Cap: 45min

*Geburtstags WOD Wünsche sind immer Willkommen :)

WEIGHTLIFTING

Warm Up:

50 banded good mornings

Then 3x

14 shoulder openener

10 front squats with 2sec hold at the bottom

6 strict presses with 2 sec hold overhead

A. C&J technique drills (Squatcleans from high hang, hang, low hang) (Jerk Walks, Jerk Recoveries, BB Spilt Jerks)

B. 1 RM C&J

C. If time: 3x2 clean pulls at 110% of 1RM C&J

(Focus on slow pull and back position when pulling from the floor)

GYMNASTICS

Warmup: Stretch (Wirsts, Hips, Ankles)

Then 2x

5 slow airsquats with feet together

10 Dislocates

30 sec hang from bar

50 single unders

A. Pistol Progressions

· Box step downs (start low and only keep going up as long as heel stays on the box)

· Shrimp squats

· Pistols holding onto a band

· Pistols with elevated heels

· Pistols

B. EMOM

· 5 strict Pullups + 10 Pushups

· 10 alternating pistols (scale to band or feet onto plate)

· 30 sec Double Unders

· rest