WOD 08.03.17

CrossFit Class
-EMOM 8 (70-90% 1 rm snatch)
1 power snatch+1 hang squat snatch+1squat snatch
-8 amrap:
3-6-9-12….etc
Deadlift (100/70 kg)
Box jump over
3 rest
-8 amrap:
3-6-9-12….etc
power snatch (45/30 kg)
Hspu (scaled Push ups hr)

Aerobic Capacity
Row:
PART 1
5x (200 mt at your 2K PR pace, 200 mt at easy recovery pace, 200 mt at your 2K PR pace and 100 mt at easy recovery pace)
no rest b/t reps or sets.
Rest 3 min once you’ve completed the 3500 mt.
Part 1 focus: this workout ha s200 mt of intervals at your 200 mt PR pace and 1500 mt of volume.
PART 2
3×20 sec work and 20 sec rest
1′ rest
2×30 sec work and 30″ rest
1′ rest
1×60 sec max effort
Part 2 focus: make every effort to accumulate more meters in each round