Crossfitbrisbane2small

WODs

WOD [A]

Track Triplet

3 rounds for time of: 8 Split Snatches, 115/75 lbs 7 Bar Muscle-ups Run, 400 m 2012 CrossFit Games

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COMP [A]

Clean & Jerk : 2-2-2-2-2

Clean & Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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COMP [B]

Interval - Row Calories : 5 x 1:30 / 1 min

Interval Row Calories The interval is 1:30 of work followed by 1 min of rest for 5 intervals. Score is the total calories performed in all of the intervals.

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Nothing assigned for December 11, 2018

Warmup - 11/12/2018

Warmups : 1

Warmups 1 Rest as needed between sets.

Stretch calves and calf pumps Pigeon stretch 200m jog Broomstick Split Snatch warm up x 6 reps – Foot work – Scarecrow split snatch – High Hang split snatch – Hang split snatch Samson – Hammie stretch 10 kipping swings 10 push up plus T rotation Run 200m Barbell x 4 reps – Snatch grip deadlift – Hang split snatch – Split Snatch Break into groups Advanced BMU athletes: 3 Rounds 10 Hip Extensions 4 Split snatches incrementing load 1 BMU …then work to find a heavy double split snatch Novice & Intermediate BMU athletes: Bar Muscle Up drills (no bar muscle up): On the blue low bars – Box in front w/ feet against box. (partner or plates on box) – Hip thrust to bar with straight arms – Hip thrust to bar w/ straight arms, sit up over bar Chicken wing BMU: – Practice the kipping swing pulling to hips w/straight arms 3×3 – Then, banded BMUP practice 10 mins to warm up to workout weight or practice

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