WOD 10.09.19

CROSSFIT CLASS
TEAM OF 2
AMRAP 12 (YGIG)
9/6 Cal
6 Burpee over the Rower (Bar)
3 Power C&J
rest 3 min
AMRAP 12 (YGIG)
9/6 Cal
6 Burpee over the Rower (Bar)
3 Power Snatch 60/43 kg

WEIGHTLIFTING CLASS
Snatch Complex (@75% 1RM) X 5 Round
– 3 Snatch Lift Off (puse 2 sec at knee)
– 2 Snatch High Pull
– 1 Power Snatch
– 1 Snatch
Clean Complex (@75% 1RM) x 5 Round
– 3 Clean Lift Off
– 2 Clean High Pull
– 1 Power Clean&Jerk
– 1 Clean&Jerk
STRENGTH:
4 Round of
3 Front Squat (31X1)
6 Push Press + 6 Push Jerk DB
12 GHD Sit up