WOD 30/8/18

/in /by

CrossFit  W.O.D

Strength: 

  1. A) Deadlift 5x5x Weight from elements class
  2. B) Deadlift 5x5x90% 5RM
  3. C) Hang Power Clean 6x3x90%3RM
  4. D) Squat clean 6x3x80-90% 3RM
  5. E) Squat clean 6x3x80-90% 3RM

Metcon: 9min AMRAP
5 Deadlifts
7 Burpee Box jumps
9 Wall balls

 

A-B) KBSx2

C) 80/50

D) 100/70

E) 120/95

 

Olympic weightlifting  W.O.D

 

  1. 20 min Est 3RM snatch
  1. 20 min to Est 1RM OHS
  2. Clean pull 5x3x100%
  3. Front squat 1+¼ 5x3x75%