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WOD @CROSSFITBULACH - 21. November 2019



REGULAR


WU:

500m Row

Then 3 Rounds

15m Duck Walk

15m Bear Crawl

15 Air Squats


A:

Front Squat

6x3 @80%


B:

4 Rounds For Time

25 Sit Ups

10 Push Press (50/35kg)


C:

Tabata Shoulder Taps




WEIGHTLIFTING

Snatch


Warm Up:

3:00 row/bike

Then 2x

10 Slow Shoulder Dislocates

10 Cossack squats with 2 calf raises at the bottom

10 Scorpions


A. Snatch Technique


B. Warmup Complex 10 minutes to work on the following complex (don't go heavier than 60% of 1RM)

1 Snatch Highpull

1 Hang-Squatsnatch

1 Squatsnatch

1 Tempo OHS (4 sec down, 2 sec at bottom)


C. 1RM Squat Snatch


GYMNASTICS


Warmup

Shoulder & Wrist prep

2x

30 SU + "a couple of double unders"

5 handstand kick ups

10 shoulder rotations in passive hang

20 Hallow hold flutter kicks

A. Shoulder endurance + Double Under Skill

EMOM 10 1: 30 sec wallfacing hs hold

2: 10-50 Double Unders


B. Strength:

4 rounds

5-10 Ring Dips / bar dips

10 Double Kettlebell Rows

10 Pike Pushups (feet on box)

Max L-sit on 2 boxes / dip station

30 sec rest between movements and 60 sec rest between sets


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