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