WOD @CROSSFITBULACH - 14. November 2019

REGULAR

WU:

500m Row

Then 3 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Behind the Neck Jerk (Snatch Grip)

A:

Hang Power Snatch

Work up to todays Heavy 3 Reps

(2sec hold in the receiving position after every Rep)

B:

For Time:

50/40 Cal. Row / Bike / Ski

35 Wall Balls (20/14)

20 Power Snatch (60/40kg)

35 Wall Balls (20/14)

50/40 Cal. Row / Bike / Ski

C:

Tabata L-Sit Hold

WEIGHTLIFTING

Clean and Jerk:

Powerclean + Pushjerk Technique & heavy Single

Warm Up:

2x

20sec Partner shoulder opener per person

1 length Duck Walk

1 length Bear Crawl

10 Strict Presses with 3sec OH Hold

10 Good mornings with 3 sec Hold at Endrange

A:

Clean + Pushjerk Technique

B:

Powerclean + Pushjerk

2+2 @50

2+2 @60

2+2 @70

From then on continue with 1+1 and find heavy single

C:

Front Squat Complex

Find heavy complex

1 Tempo Frontsquat (5 second negative)

1+1/4 Frontsquat

1 Frontsquat

GYMNASTICS

Double Under Skill/Efficiency + Gymnastics Volume

Warmup:

3x

30 Single unders

30s hang from bar

10 Shoulder Dislocates

10 Scapula Pushups

A:

10min Double Under Drills:

· Rope Adjustments

· Penguin Drill

· Speed Steps

· Single Double Single Double

· Ssd ssdd ssddd ssddd … ss10xd (advanced)

B:

2min max double unders test (we will restest this in a few weeks to measure your progress)

C: Strength

3 sets

30sec max strict pullups

60sec max hallow rocks

60sec rest

D:

10-15min EMOM (Depending on time)

5 Kipping Pullups

10 Pushups

15 Airsquats