WOD @CROSSFITBULACH - 23. Januar 2020

REGULAR
WU:
6min AMRAP
150m Row
10 KB Swings
10 KB Deadlift High Pulls
10 KB Deadlifts
A: Deadlift
Work up to a heavy but manageable weight and perform
5x3 Floating Deadlifts
Btw. Sets shoulder Warm up for WOD (Coaches choice)
B:
15min AMRAP
15 Sit Ups
12 DB Step Ups (2x 17.5 / 12.5kg)
9 C2B
WEIGHTLIFTING
Warmup:
500m row
Then
2x
10 BB Side Bends + Rotations Standing
10 Barbell Shoulder Opener
10 Good mornings
10 Side Bends + Rotations in Squat
Clean Warmup
EMOM:
1: 1 Squatclean
2: 2 Squatclean
3: 3 Squatclean
4: rest and change weights
*start at 50-60% of 1RM Clean; if all lifts were successful increase weight
GYMNASTICS
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 (retest)
C: Kipping Technique
· Arch Hall (Core Strength for Kipping)
· Kipping Pullups
· Butterfly Pullups
· Kipping T2B