WOD 09/05/18

CrossFit

1.

warm up

3 rnd not for time

10 front squat @20-15

10 shoulder press @20-15

10 muscle clean @20-15

10 push jerk @20-15

10 good morning

2.

rest: 1:30''

front squat (3''-2''-1'') 3x10 40%

down clean-hang clean- squat clean 2+2+2 x3 @60%

block hang clean 3x3 @70%

split push jerk b.t.n. 3x3 @80%

squat clean & jerk 3x3 @85%

rest: 4'

3.

rest:1:30''

shoulder press

4 @80%

3 @85%

2 @90%

1 @95%

rest: 4'

4.

accumulate 150cal

( 30 cal, knees to chest parallele max unbroken rep, 5 set. every 30 calories)