WOD 4/10/18

/in /by

CrossFit WOD

Strength:

A) Backsquat 5x5xelements wt

B) Backsquat 5x5x90%5RM

C-D-E) Front rack lunge 5x5x90%5RM

 

MetCon:3 Rounds for time

10 OHLunge

8 HRPU

6 burpees

 

A) Plate 15/5

B) Plate 25/15 Clapping pushup

C) Barbell 40/25 HSPU

D) Barbell 60/40 DHSPU 25/10 plates.

Olympic Weightlifting W.O.D

  1. 20 min to find 3 RM Snatch
  2. Power clean & Power jerk 6×1+4×60-70%
  3. OHS 15 min to find 3RM
  4. Split press 5x5x85% 5RM shoulder press
  5. Hang clean pull 5x5x100%