WOD 02.10.17

-CrossFit Class
“Rankel”
Amrap 20
6 Deadlifts 100/70 kg
7 Burpee Pull-Ups
10 KB Swings 32/24 kg
200m Run
Accessory:
Emom 8
Even- KB/DB Strict Press 6-8 Reps
Odd- KB Bent Over Row 6-8 Reps

-Aerobic Capacity
4 rounds:
6 box jumps + (6x30m) shuttle run sprint, 30sec rest
5 box jumps + (4x30m) shuttle run, sprint 30sec rest
4 box jumps + (2x30m) shuttle run sprint.
2′ rest: 30″ L Sit
Finisher
Tabata Row: 30″ on – 30″ of x 6 round

-CrossFit Weightlifting
1. Snatch Strict Press+ OHS+Snatch Balance (3+3+3) x 3 *stay light (in emom)
2. Snatch Balance: 3×3. 8 (in emom)
3. High Hang Snatch: 5×3 (60-65%) (in emom)
4. Back Squat: 5×5. (speed)
5. Strict Toes To Bar: 30 total.