WOD @CROSSFITBULACH - 28. November 2019

REGULAR
WU:
3 Rounds
30 SU
15 Dislocates
10 Shoulder Press w. KB (Light)
15 Kipping Swings
150m Row
A: Shoulder Press
Work up to todays 3RM
Then Push Press
Continue to work up to todays 2RM
B:
21-15-9-6
Hand Release Push Ups
42-30-18-12
Sumo Deadlift High Pulls (40/30kg)
C:
3x 8-10 Bent Over Row w. BB
WEIGHTLIFTING
Clean and Jerk
Warm Up:
500m row
Then
3x
10 Barbell Shoulder Opener
10 Barbell Clean Pulls
5 Barbell Frontsquats
5 Strict Press
A:
C&J Technique
B:
Warmup Complex 10 minutes to work on the following complex (don't go heavier than 60% of 1RM) / If you are new, continue with this complex instead of maxing out
1 Clean Pull
1 Powerclean
1 Frontsquat
1 Pushjerk
1 Splitjerk
C:
1RM Squatclean + Jerk
GYMNASTICS
Ring Muscle Ups
Warmup
Shoulder Rotations
Shoulder Stretches
3x 10 scap pullups
10 scap pushups
A.
Hallow/Arch Prep
30s on 30s off
B.
Ring Muscle up progressions
C.
Strength: AMRAP 10
2-4-6-8-… Pull Ups (on bar or rings)
Dips (on bar or rings)