W.O.D 12/2/18

CrossFit WOD:

Strength
A) Back Squat 5*5*Elements class weight.
B+) Back Squat Establish new 5RM (at least 2.5kg more than last week)

MetCon:

21-15-9

Hang power clean

Wallballs

 

  1. A) KBS + WB 20/12
  2. B) HPC by ability
  3. C) 40/25
  4. D) 50/35
  5. E) 60/45


Strength & Accessory WOD:

Strength:

  1. Bench Press: 3*80%; 3*85%; +3*90% (3RM/90% 1RM) 
  2. Deadlift: 3*80%; 3*85%; +3*90% (3RM/90% 1RM)

 

Accessory: (Weights By ability)
1. Barbell Bent Over row 3-4*8-12
2. Svend Press 3-5*15-20 reps