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