WOD 02.05.16

CrossFit Class
EMOM 12′
45″on 15″ transition
ring dips (kipping/jumping)
Squat to candle
Handstand hold

Then:

3 rds of:
30 deadlifts (60/45 kg)
20 wb (9/6 kg)
10 burpees box jump

CrossFit Weightlifting
A) SNATCH every 1’30”
3 70%
3 75%
2 80%
2 85%
1 90%
1 90%
SE SBAGLIO UNA REP 5 BURPEES
B) CLEAN and JERK every 1’30”
3 70%
3 75%
2 80%
2 85%
1 90%
1 90%
SE SBAGLIO UNA REP 5 BURPEES
C) BACK SQUAT PAUSE 3″(bottom position)
5×3 75% rest 1’30”