WOD 13.03.19

CROSSFIT CLASS:
Gymnastic:
10 min working on Kipping HSPU Progression
Conditioning:
3 rounds of MAX EFFORT at each station
for 60″ work with 30″ transition
DB Snatch alt 25/15 kg
Toes to bar
KB American Swing 32/24 kg
Handstand PusUp (Push up HR)

WEIGTLIFTING CLASS:
Hang Power Snatch 5×3 70-80% 1RM
Hang Snatch 5×2 80-90% 1RM
Snatch High pull 3×3 110% 1RM
Strength:
EMOM 12
5 Bench press 31X1
5 Bent row 21X2
Plank 45″