WOD @CROSSFITBULACH - 12. Dezember 2019

REGULAR
WU:
2 Rounds
30 Mountain Climbers
15m Bear Crawl
30 Shoulder Taps
10 KB Thrusters (w. 1 light KB // 5 reps per Arm) A: Cluster
Work up to 70% of your 1RM
Then 7min EMOM
2 reps of Clusters @70%
B:
'Jackie'
For Time
1000m Row
50 Thrusters (20/15kg)
30 Pull Ups
*Note your Time in the SugarWOD App!
C:
3x10 Bent Over Row w. DB (5 reps ech side)
WEIGHTLIFTING
Clean and Jerk
Warm Up:
500m row
Then 3x
10 Barbell Shoulder Opener
5 Barbell Clean Pulls
5 Barbell Frontsquats
5 Strict Press
A. Every 2min x10
1 Clean Pull 2 Squat Cleans
1 Frontsquat
Whole complex unbroken
B. Rest of time:
Heavy tripe: Pushpress
GYMNASTICS
Warmup:
Shoulder Cars
Scap Cars
Seated straddle
A. Core:
Normal Seated Leg Lifts 2x10
Pancake Leg Lifts 2x10
B. Skin the Cat:
5x2-5
C. Gymnastics Conditioning
EMOM 20
1: 3-10 Strict HSPU / Pike Pushups
2: 3-5 strict C2B / 5-10 normal Pullups / 10+ banded Pullups
3: 3: 20-30sec Tuck Front Lever Hold
4: 10 Ringrows with 2 sec hold at the rings
5: rest