WOD 18.09.19

CROSSFIT CLASS
WEIGHTLIFTING
Every 90″ x 8 rounds (start@70% 1RM C&J)
Power Clean + Hang Squat Clean + Front Squat + Jerk
CONDITIONING
8 Rounds of
3 Power Clean 100/70 kg
3 Front squat
3 STOH
cap 8 min
Finisher 50 V-Ups/Sit-Ups

WEIGHTLIFTING CLASS
A. EMOM 10 alt
Odd – Hang Power Snatch + Hang Snatch + OHS
Even – 20 Hollow rock
B. EMOM 10 alt
Odd – 2 Squat Clean + 1 Jerk
Even – 20″ L Sit
C. STRENGTH BARBELL
3 round of:
3 Good Morning + 6 Back Rack Walking Lunge Steps + 3 Back Squat
6 Push Press
9 Bent row