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)