WOD @CROSSFITBULACH - 21. November 2019

REGULAR
WU:
500m Row
Then 3 Rounds
15m Duck Walk
15m Bear Crawl
15 Air Squats
A:
Front Squat
6x3 @80%
B:
4 Rounds For Time
25 Sit Ups
10 Push Press (50/35kg)
C:
Tabata Shoulder Taps
WEIGHTLIFTING
Snatch
Warm Up:
3:00 row/bike
Then 2x
10 Slow Shoulder Dislocates
10 Cossack squats with 2 calf raises at the bottom
10 Scorpions
A. Snatch Technique
B. Warmup Complex 10 minutes to work on the following complex (don't go heavier than 60% of 1RM)
1 Snatch Highpull
1 Hang-Squatsnatch
1 Squatsnatch
1 Tempo OHS (4 sec down, 2 sec at bottom)
C. 1RM Squat Snatch
GYMNASTICS
Warmup
Shoulder & Wrist prep
2x
30 SU + "a couple of double unders"
5 handstand kick ups
10 shoulder rotations in passive hang
20 Hallow hold flutter kicks
A. Shoulder endurance + Double Under Skill
EMOM 10 1: 30 sec wallfacing hs hold
2: 10-50 Double Unders
B. Strength:
4 rounds
5-10 Ring Dips / bar dips
10 Double Kettlebell Rows
10 Pike Pushups (feet on box)
Max L-sit on 2 boxes / dip station
30 sec rest between movements and 60 sec rest between sets