WOD @CROSSFITBULACH - 20. Februar 2020

REGULAR
WU:
400m Run
15 Dislocates
15 Shoulder Opener
Then 2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 OH Squat
A:
Snatch Balance + OH Squat
Work up to todays max. performing
1 Snatch Balance + 2 OH Squats
B:
10-9-8-7-6-5-4-3-2-1
C2B Pull Ups
Squat Snatches (45/30kg)
WEIGHTLIFTING
Warmup:
500m row
then
2 rounds:
20 deadbugs
10 Good mornings
5 strict press mit 2 s hold
Split jerk Technique:
· Walk Outs
· Step Outs
· Empty Bar Jerk Recoveries
· Barbell Splitjerks
A. Heavy Single x1: Jerk from Rack
B. Heavy Single x3-5: Anderson Squat
GYMNASTICS
Movement Prep
· Foam Roller Upper Back Stretch with KB
· KB Scapula Protraction
· Scapula Pullups
A. False Grip Training: 5 sets at challenging rep scheme
--> False Grip Ring Row
--> False Grip Pullup
B. EMOM
· 30sec max pike pushups
· 30sec weighted hang from pullup bar
· 10 Hallow Rocks + 10-15sec Hallow Hold
· 10 Arch Rocks + 10-15sec Arch Hold
· Rest