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WOD @CROSSFITBULACH - 05. Dezember 2019

REGULAR


WU:

50 Jumping Jacks

50 Mountain Climbers


Then 3 Rounds

10 Jumping Squats

15m High Knees

10 Lunges

15m Butt Kicks



A:

Front Squat

Work up to 80% of your 1RM


Then perform 6x3

*Focus on a tight core and elbows up


B:

10 Rounds for Time

1 Clean & Jerk (90/65kg)

5 Muscle Ups

10 Push Ups

15 Wall Balls (20/14)




WEIGHTLIFTING


Snatch


Warm Up:

3x

5 Partner Shoulder Opener (Wide Shoulders)

1 Length Duck Walk

1 Length Crab Walk

1 Length Bear Crawl


Snatch Specific Warm Up

2x

5 Shoulder Press

5 OHS

5 Snatch Balance


A. Every 2min x10

1 Snatch Pull

1 High Hang Snatch

1 Hang Snatch

1 Snatch from the Floor

*start low and add weight over the rounds


B. Rest of time:

Work up to a heavy Snatch Pull (form over weight)



GYMNASTICS


Warm Up:

Shoulder Circles

Wirst Stretches

Hallow Body Broomstick lifts


3x

5 HS kickups (wall)

10 Scap Pushups

15 Hallow Rocks


A. Handstand Walk Progressions


B. EMOM:

· 30sec max HS Walk for Distance / Wall facing HS Shouldertaps

· 30sec max Double Unders

· 30sec max V-Ups

· Rest

x4-5

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