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WOD @CROSSFITBULACH - 07. November 2019


REGULAR


WU:

400m Row

Then 5min AMRAP

15m Bear Crawl

20 Shoulder Taps in Bear Crawl position

5 Inch Worm w. Push Up


A:

Bench Press


Work up to a moderate - heavy weight

Then perform 5x3


Btw. Sets 5-8 strict Pull Ups


As a finisher perform 1x max. Reps Bench Press with empty Bar


B:

For Time (with a Partner)

4 Rounds each

12m OH Walking Lunges (17.5/12.5kg)

9 Burpee Box Jump Overs

6 Squat Snatch (60/42.5kg)


* You Go, I Go *


C:

Rest




WEIGHTLIFTING


Snatch: Complex focus


Warmup:

3 rounds

10 Thoracic Roatations in Squat

15 Russian Babymakers

1 length bear crawl forward

1 length bear crawl backwards


Snatch Specific Movement Prep and Warmup:


A. Complex from the Rack:

2 + 2 Snatch Grip BTN Push Press + Snatch Blance work up to heavy complex and repeate twice (3 total sets at heaviest weight)


B. Complex from the Floor:

Squatsnatch + Paused OHS (5sec in bottom) + 2 OHS work up to heavy complex and repeate twice (3 total sets at heaviest weight)


GYMNASTICS


Warmup:

Shoulder Cars

Bridge Shoulder Stretch

Scap Pushups & Pullups


A. Strength: Skin the Cat 5x5 / scaled: German hang 5x45-60sec


B. Strength: Feet Elevated Ring Row 3x12 (weighted if too easy)


C. Gymnastics Conditioning: 30min AMRAP for quality 10m HS walk / scaled: 3 wall walks

5 strict toes to bar / scaled: 10 V-Ups 15 hand release pushups 1min deadhang from Bar OR 20-30 sec false grip hang from rings (recommend for those who want to progress in ring muscle ups/ strict ring muscle ups)



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