WOD 09.05.16

CrossFit Class
Strength:10 min OTM
1 complex:
2 power clean+2 lunges(1 per leg)+2 front squat

Metcon
4 rds:AMRAP 3′
10 db snatch alt (30/20kg)
10 box jump
10 push ups hr
1 min rest

CrossFit Weightlifting
Complex:
A. 1 Clean Squat – 2 Front Squat – 3 Jerk (max effort-15′ cap time)
B. Back squat 5 Rep Max (10′ cap time)
C. 5 Clean pull x 5 round every 1’30” (110 % Clean)
D. GHD extension 3×20