WOD 23.01.19

CROSSFIT CLASS
STRENGTH
Every 90″ x 8 rounds
3 Front squat + 1 (Split) Jerk @70/80% 1RM Jerk
CONDITIONING
21-15-9
Box jump over
Front squat
Chest to bar/Jumping pull up x2
Push Press
*time cap 15 min

WEIGHTLIFTING CLASS
A. 2 Power Clean + 2 Push Jerk x 4 round
B. Clean&Jerk in 12 min (6-8 round) found 1RM
C. STRENGTH:
4 round in 15min
8 Deadlift
8+8 Filly press
16 Russian twist