WOD @CROSSFITBULACH - 13. Februar 2020

REGULAR
"Test Week Day 4"
WU:
100 Jumping jacks
2 rounds:
5 Snatch grip deatlifts w. BB
5 Snatch pull
5 Power Snatch
5 OH Squats
A:
Snatch
Work up to todays 1RM
B:
Kelly
5 rounds:
400 m run
30 box jumps
30 wall balls 20/14lbs
WEIGHTLIFTING
Barbell Cycling:
Warmup:
500m Row
then
2x
10 Walk Outs
10 Cossack Squats
10 Deadbugs per side
Positional Snatch Warmup
EMOM 10:
5 Hang Powersnatch
EMOM 10:
5 Powersnatch
EMOM 10:
5 Squatsnatch
GYMNASTICS
Warmup:
Wrists
Thoracic Bear to Bridge 10/10
Movement Prep:
Armbars 5/5 x2
Wall Shoulder Rotation 10/10 x2
Reverse Pushups 5-10 x3
A. Parallette HSPU
Negatives 3x5 /Scale to Strict HSPU
Negatives and adjust deficit
B. Pump City:
20min AMRAP
21-15-9
Dips (Bar or Ring)
Pushups
Strict Pullups
Ringrows
(RX+ with weightvest)