WOD @CROSSFITBULACH - 16. Januar 2020

REGULAR
WU:
500m Row
Then 2 Rounds w. BB
6 Clean Pull
6 Muscle Clean to Shoulder Press (Perform Muscle Clean and Press Bar OH)
6 Power Clean to Front Squat (Perform Power Clean and Squat from Receiving Position)
6 Thrusters
A:
Clean & Jerk Complex
Work up to todays max. in the following complex
1x Clean Pull + 1x Squat Clean + 1x Jerk
B:
For Time
15 Cleans (40/30kg)
10 C2B Pull Ups
20 Box Jump Overs
12 Cleans (50/37.5kg)
10 C2B Pull Ups
20 Box Jump Overs
9 Cleans (60/45kg)
10 C2B Pull Ups
20 Box Jump Overs
6 Cleans (70/52.5kg)
10 C2B Pull Ups
20 Box Jump Overs
3 Cleans (80/60kg)
10 C2B Pull Ups
20 Box Jump Overs
WEIGHTLIFTING
Warm Up:
500m row
Then
2x
10 Cossack squats with 2 heel lifts at the bottom
10 Wall shoulder opener
10 Bird dogs with 2 sec hold
Snatch Assistance Exercises:
A. 5x3 Stotts Press
B. 5x3 Drop Snatch
C. 5x5 Low Hang Snatch High-Pull (bar doesn't touch the floor)
GYMNASTICS
Warmup:
· Shoulder Circles
· CARs
· Rotator Cuff Pail & Rail
· Hallow / Arch
Dip Support and Bottom of Dip
A. Strict Ring MU Progressions
B. Kipping Ring MU Progressions
C. Finisher:
Every 90sec x5
5 Strict Pullups + 5 Dips
*add weight if possible