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WOD @CROSSFITBULACH - 16. Januar 2020


REGULAR


WU:

500m Row

Then 2 Rounds w. BB

6 Clean Pull

6 Muscle Clean to Shoulder Press (Perform Muscle Clean and Press Bar OH)

6 Power Clean to Front Squat (Perform Power Clean and Squat from Receiving Position)

6 Thrusters


A:

Clean & Jerk Complex

Work up to todays max. in the following complex


1x Clean Pull + 1x Squat Clean + 1x Jerk


B:

For Time

15 Cleans (40/30kg)

10 C2B Pull Ups

20 Box Jump Overs

12 Cleans (50/37.5kg)

10 C2B Pull Ups

20 Box Jump Overs

9 Cleans (60/45kg)

10 C2B Pull Ups

20 Box Jump Overs

6 Cleans (70/52.5kg)

10 C2B Pull Ups

20 Box Jump Overs

3 Cleans (80/60kg)

10 C2B Pull Ups

20 Box Jump Overs



WEIGHTLIFTING


Warm Up:

500m row

Then

2x

10 Cossack squats with 2 heel lifts at the bottom

10 Wall shoulder opener

10 Bird dogs with 2 sec hold


Snatch Assistance Exercises:


A. 5x3 Stotts Press


B. 5x3 Drop Snatch


C. 5x5 Low Hang Snatch High-Pull (bar doesn't touch the floor)




GYMNASTICS


Warmup:

· Shoulder Circles

· CARs

· Rotator Cuff Pail & Rail

· Hallow / Arch


Dip Support and Bottom of Dip


A. Strict Ring MU Progressions


B. Kipping Ring MU Progressions


C. Finisher:

Every 90sec x5

5 Strict Pullups + 5 Dips

*add weight if possible

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