W.O.D 28.6.18

/in /by

Crossfit WOD

Skill Warm-up:

OHS x10

Drop snatch x10

Hang snatch x10

Strength:

  1. Shoulder press 5x5xEW
  2. Bench press 5x5x90%

MetCon: for time

14-12-10

  1. Ask coach
  2. 35/25
  3. 42.5/30
  4. 50/35 / Weighted pistol 8/4
  5. 60/42.5 / Weighted pistol 12/8

Olympic Weightlifting W.O.D

  1. Snatch Find 1 RM (30 Min)
  2. Pushpress 5-5-3-3-1
  3. Front Squat find 1RM
  4. Good morning 4x8x50% 1RM Front squat