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WOD @CROSSFITBULACH - 12. März 20


REGULAR


WU: (ca. 25min inkl. WOD explanation)

Warm Up and Movement Prep for:

Bench Press

Back Squat

Deadlift


A:

'Happy 30th Cyrill'

In Teams of 2

Lift 30'000kg using:

Bench Press

Back Squats

Deadlift


* Choose your own weights



WEIGHTLIFTING


500m row

Then

3x 90/90 5sec stretch + 3 switches


A. Snatch Technique


B. 1RM Snatch


C. 3x3 Pulls at 110% of B)



GYMNASTICS


Wrist/Shoulder Prep:

· Shoulder Circles

· Wrist Stretches & Knuckle Rolls


Warmup

2x

· 10 Hallow Broobstick Lift Offs

· 20 Pike (Box) Shouldertabs

· 5+5 KB Armbars


HS Walk

· Wall Walk

· Plate Stepups

· Partner Assisted Free Standing Kick Ups

· Free Standing Kick Ups

· Partner Assisted Free Standing HS Walk

· HS Walk

· Obstacles/Zick-Zack


Workout:

15min AMRAP:

5 strict HSPU

10 T2B

15m HS Walk

50 DU / 100 SU

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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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