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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)




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