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)