WOD 17.07.19

CROSSFIT CLASS
WEIGHTLIFTING:
Every 90″ x 8 rounds @70% 1 RM Snatch
1 Hang Power Snatch
2 Power Snatch
3 OHS
CONDITIONING
AMRAP 12
3-6-9-12-15…etcetcetc…
HSPU (Pike Push up HR)
Hang (Squat) Snatch 43/30 kg

WEIGHTLIFTING CLASS
Clean and Jerk 3 2+2 65% – 3 2+1 80% – 3 1+1 90%
Clean High Pull 3×4 100% – 3×3 105% – 3×3 110%
STRENGTH:
5 Round of:
2 Front squat 90%
3 Push press – 3 Push Jerk – 3 Split Jerk (DB)
10 GHD Extension