WOD 09.10.17

CROSSFIT CLASS:
-Strength:
Thruster 1 RM in 12′
-Wod 2 “La Battaglia di Milano” 2017
AMRAP 12
9 Deadlifts
12 Toes to Bar
7 Shoulders to Overhead
9 Toes to Bar
5 Thrusters
7 Toes to Bar
SCORE: TOTAL REPS
Weights:
RX – MASTER 35+ : 70/45 Kg M/W
MASTER 40+/45+: 60/40 Kg M/W
MASTER 50+ – SCALED: 50/30 Kg M/W
TEEN: 40/25 Kg M/W

AEROBIC CAPACITY:
3 sets:
3x (10 step up with KB) with 1min rest between reps)
3x (300m run with 30sec rest between reps)

Rest: 3-4min between sets
CROSSFIT WEIGHTLIFTING:
On a 10′ clock:
Clean 1 RM
EMOM 8:
1 PC + 1 HPC + 1 FS every 60″
Strength alt:
Front squat 8 7 6 7 8
Hollow 30″
20 mt Farmers’Carry
rest 30″