WOD 11.04.18

CROSSFIT CLASS:
Gymnastic:
10 min working on
L Sit – Pistol – Handstand (taps)
Metcon:
7 Thruster 43/30 kg
7 T2B
7 Back squat 43/30 kg
7 C2B-pull ups
*cap time 15

WEIGHTLIFTING CLASS:
A. Hang Snatch+Snatch+OHS
Every 90″ x 8 round
3 reps @ 70-80% of 1RM
B. Segmented Snatch Deadlift 3×4 90/100% 1RM
C. Strength:
Bottom Up Front Squat 4×4 (30X1)
Reverse Lunge KB Rack 6/leg
Russian Twist 4×20 (hold kb 10/side)