WOD 03/05/18

CrossFit

1.

warm up

10 dl s.g. @20-15

10 snatch pull @20-15

10 muscle snatch @20-15

10 ohs @20-15

10 good morning

2.

rest: 1:30''

block down s.snatch 3x3 @60%

block hang s.snatch 3x3 @70%

drop snatch 3x3 @40/25kg

snatch balance 3x3 @70%

3.

squat snatch rest:2'

1 @50%

1 @60%

1 @70%

1 @80%

rest: 4'

3.

rest:1:30''

weighted dip ring 3x5

rest: 3'

4.

rest:1'

bench press narrow 3x8rep @70%

5.

accumulate 150cal

( 30 cal, america swing@20/16 12 rep, 5 set. every 30 calories)