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WOD @CROSSFITBULACH - 13. Februar 2020

REGULAR


"Test Week Day 4"


WU:

100 Jumping jacks

2 rounds:

5 Snatch grip deatlifts w. BB

5 Snatch pull

5 Power Snatch

5 OH Squats


A:

Snatch

Work up to todays 1RM


B:

Kelly

5 rounds:

400 m run

30 box jumps

30 wall balls 20/14lbs



WEIGHTLIFTING


Barbell Cycling:


Warmup:

500m Row


then

2x

10 Walk Outs

10 Cossack Squats

10 Deadbugs per side

Positional Snatch Warmup


EMOM 10:

5 Hang Powersnatch


EMOM 10:

5 Powersnatch


EMOM 10:

5 Squatsnatch


GYMNASTICS


Warmup:

Wrists

Thoracic Bear to Bridge 10/10

Movement Prep:

Armbars 5/5 x2

Wall Shoulder Rotation 10/10 x2

Reverse Pushups 5-10 x3


A. Parallette HSPU

Negatives 3x5 /Scale to Strict HSPU

Negatives and adjust deficit


B. Pump City:

20min AMRAP

21-15-9

Dips (Bar or Ring)

Pushups

Strict Pullups

Ringrows

(RX+ with weightvest)

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