WOD 12.09.16

wod120916

CrossFit Class

Tabata medball clean(9/6 kg)

Then: EMOM 20 (choose your weight) 1 power clean 1 front squat 1 jerk 1 front squat 1 jerk

All movements must must be done separately (no thrusters)

Tabata hollow position

CrossFit Weightlifting

A. Amrap 5 of TGU

B. Snatch + Hang Squat Snatch  1+1

5 Round every 30” 60% – rest 90″

4 round every 30”  65% – rest 90″

3 round every 30” 70% – rest 90″

2 round every 30” 75% – rest 90″

C. Alternate

Back Squat – 5×5 80% 1Rm

Ghd 5×10

every 2′