WOD 16.01.19

CROSSFIT CLASS
Gymnastic:
EMOM 10 alt: 40″on-20″off
Bar/Ring MU/Pull up
Hollow to superman
Conditioning
Amrap 6
2-4-6-8-10…etc
Pistol squat alt
Toes to bar
rest 3 min
Amrap 6
2-4-6-8-10…etc
American Swing 32/24 kg
Goblet squat

WEIGHTLIFTING CLASS
Snatch balance 3 3 3 3 3 (60/70% 1RM Snatch) every 60″
2 Hang Snatch + 1 Snatch x 8 round every 90″
Strength
4 Round (every 3 min)
3 Back squat 80/85% 1RM
20 Jump squat (max elevation)
10 DB Row (10 each side)