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