WOD 10.03.17

Crossfit Class
EMOM 12:
3 Deadlifts
2 Cleans squat
1 Push Jerk
*80% 1rm Push Jerk

For Time
27-21-15-9
Kettlebell Swing 24/16 kg
Push ups
Box Jump 60/50 cm

CrossFit Weightlifting
OHS 5×5 aumentando il carico dal 30 al 70% every 60″ 3″ pause
Power Snatch 3×3 50%-60%-70% with 3″ in pause
Snatch Squat 7X3 75-80% every 90″ (il primo movimento è uno snatch pull)
Every 2’for 10 with 3″ in pause:
Back Squat 5 rep 75% 1RM
Strict press 5 rep DB