W.O.D 20/2/18

/in /by

CrossFit WOD:

Skill: kipping ring dips

 

MetCon: 5 RFT

-400m run

– 10-25 Ring dips*

 

* Scale Type/Amount of dips per round by ability (ask coach)

 

Olympic weightlifting W.O.D:

  1. Snatch (no straps!) 2x3x70% | 3x3x80% | 2x2x90%
  2. Clean & jerk 2×2+2×70% | 2×2+1×80% | 2×1+1×90%
  3. Snatch pull 4x4x100%
  4. Back squat 3x3x75% 3x2x85%

 

Endurance W.O.D:

MetCon: 5 RFT

– 10 OHS 40/30

– 10 BOX jump 60/50

– 10 thruster 40/30

-10 powerclean 40/30

– 10 burpee pullup

– 10 Medball clean