WOD @CROSSFITBULACH - 12. März 20

REGULAR

WU: (ca. 25min inkl. WOD explanation)

Warm Up and Movement Prep for:

Bench Press

Back Squat

Deadlift

A:

'Happy 30th Cyrill'

In Teams of 2

Lift 30'000kg using:

Bench Press

Back Squats

Deadlift

* Choose your own weights

WEIGHTLIFTING

500m row

Then

3x 90/90 5sec stretch + 3 switches

A. Snatch Technique

B. 1RM Snatch

C. 3x3 Pulls at 110% of B)

GYMNASTICS

Wrist/Shoulder Prep:

· Shoulder Circles

· Wrist Stretches & Knuckle Rolls

Warmup

2x

· 10 Hallow Broobstick Lift Offs

· 20 Pike (Box) Shouldertabs

· 5+5 KB Armbars

HS Walk

· Wall Walk

· Plate Stepups

· Partner Assisted Free Standing Kick Ups

· Free Standing Kick Ups

· Partner Assisted Free Standing HS Walk

· HS Walk

· Obstacles/Zick-Zack

Workout:

15min AMRAP:

5 strict HSPU

10 T2B

15m HS Walk

50 DU / 100 SU