WOD @CROSSFITBULACH - 06. Februar 2020
REGULAR
WU:
50 DU / 100 SU
Then 3 Rounds
10 Good Mornings w. KB
10 Sumo Deadlift High Pulls w. KB
10 KB Swings
10 Goblet Squats
A: Deadlifts
2x4 reps @ 75%
2x3 reps @ 80%
2x2 reps @ 85%
2x1 rep @ 90%
B: 21-15-9-15-21
KB Swings (32/24kg)
Burpees
WEIGHTLIFTING
Clean & Jerk
A: Squat Clean + Front Squat + Jerk
1 + 1 + 1
Work up to 70-80% of your 1RM and complete 6 reps of the complex
B:
Power Clean + Jerk Drives + Jerks
1 + 3 + 2
Slowly work up to a moderate weight
GYMNASTICS
WU:
Shoulder Opening
- Dislocates
Then 3 Rounds
10 Shoulder Press w. KB
7 Inch Worm
4 Wall Walks
A:
Handstand Progression
- Kick Up against wall and hold
- Heels off the wall and Keep balance
- Try Walking with spotter and Keep tight core
*Depending on skill Handstand walk on your own and practice long distance or participate in the breakdown above
B:
10min EMOM
Odd: max. Pike Push Ups in 40sec
Even: max. V-Ups in 40sec