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