WOD @CROSSFITBULACH - 30. Januar 2020

REGULAR

WU:

100 SU

Then 3 Rounds

5 Clean Pulls

5 Muscle Clean

5 Power Clean

5 Front Squats

A:

Hang Power Clean

Work up to todays 3RM

*Focus on a explosive pull and controled catch

B:

21-15-9-15-21

Cleans (60/40kg)

Burpees o. Bar

C:

3x 8-10 DB Rows

WEIGHTLIFTING

WU:

6min AMRAP

200/150m Row

10 Cossack Squats

10 Deadbugs

15m Bear Crawl

5-10min Snatch Warm Up

A:

20min for 1Rm Power Snatch

Then drop weight back down

B:

20min for 1RM Squatsnatch

GYMNASTICS

WU:

Shoulder Circles

Shoulder internal Rotation

Then 3 Rounds

30sec Hang from Bar

10 Shoulder Dislocates

30sec Hollow Hold

1 Wall Walk

A:

Bar Muscle Up Movement Breakdown

B:

Bar Muscle Up Drills

- Banded Lat Pullovers

- Foam Roller Drill

- Box Muscle Up at Low Bar

C:

Bar MU practice

(for those who don't have 3 strict MU, there is a separate pulling strength portion)

D:

Core finisher

10min EMOM

- 5 Ab Rollouts

- 30sec Hollow Rocks