WOD 11/04/18

CrossFit

1.

3 rnd not for time @20kg/15 kg

5 dl

5 shoulder press

5 front squat

5 good morning

5 back squat

5 elbow rotation

5 push press btn

2.

deficit dl snatch grip rest:1':30''

6 @70%

6 @70%

4 @75%

4 @75%

2 @80%

2 @80%

3.

back squat rest: 1:30''

10 60% + 10'' rest + max rep

8 @70%

6 @80%

4 @85%

2 @90%

12 @50%

4.

bench press rest: 1':30''

5x5 @80% (rest pause 10'' rest + max rep)

5.

weighted pull up 5x5 rest: 1':30''

6.

recovery

30' row