WOD 05.12.18

CROSSFIT CLASS:
Strength:
Every 90″ x 8 rounds
3 Front squat + 1 Split jerk
start @70% of 1 rm Jerk
and build up!
Conditioning:
50 WB 9/6 kg buy in
into
50 DU (30 Under+5Knee tucks)
10 SDHP 50/35 kg
into
50 WB 9/6 kg cash out
time cap 15 min

WEIGHTLIFTING CLASS:
12 round every 90″
1 Snatch pull – 1 Hang Snatch – 1 Snatch 70-90% 1rm
Strength:
4 round of:
4 Back squat 85% 1rm
6 Strict press
8 Ghd sit up
10 mt Yoke carry