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

- Figure 8s

- Shoulder CARs

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