WOD 19.06.19

CROSSFIT CLASS:
WEIGHTLIFTING
10 min working on Heavy
2 pos Power Snatch
CONDITIONING
30-20-10
Power Snatch 43/30 kg
Burpee Lateral OTB
Back Rack Reverse Lunge alt
*cap 12 min

WEIGHTLIFTING CLASS:
A. 4 x 1 Clean squat + 1 Hang Clean squat + 1 Front squat + 1 Jerk 70%-80%
B. 4 x 1 Clean squat + Hang Clean squat + 1 Jerk 80%-90%
C. 4 X 1 Clean squat & Jerk 90%-100%
D. STRENGTH alt:
8 7 6 5 Deadlift 70%-90%
8 8 8 8 DB Row (tempo 2011)
every round 1 min Plank