WOD 18/04/18



CrossFit

1.

warm up

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.

front squat

10 (rep + 10'' rest+ max rep) @60%

8 (2'' floor every rep) @70%

6 @80% rest: 1':30''

4 @85%

12 @50%


rest: 3'

ohs

4-4 @80% rest: 1':30''

2-2 @90%


rest: 3'

shoulder press- push press- push jerk

1-2-3 x4 (@100% shoulder press) rest: 1':30''


rest: 4'

weighted ring dip

5x5 rest: 1'


rest: 2'

narrow bench press

5x5 @80% rest: 1'


3.

recovery

2K row

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