WOD 24/04/18



CrossFit

1.

warm up

3 rnd not for time @20kg/15 kg

5 clean pull

5 push press press

5 back squat

5 good morning

5 split jerk btn

5 elbow rotation


2.

back squat

rest: 2'

6 @75% + 12 @50% del 75%

5 @80% + 10 @50% del 80%

4 @85% + 8 @50% del 85%

3 @90% + 6 @50% del 90%


3.

split push jerk

rest:2'

4 @80% + 8 shoulder press db @15

4 @82% + 8 shoulder press db @15

2 @85% + 8 shoulder press db @15

2 @90% + 8 shoulder press db @15


4.

bench press

rest:1':30''

8 @70%

6 @80%

4 @85%

2 @90%


AMRAP 9'

30 du

10 box jump

10 t2b



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