WOD 23.05.18

CROSSFIT CLASS:
Team of 2
“Rowing Jack”
AMRAP 30
Pers 1: 2 Rounds of “Jack”
Pers 2: Row/Bike Cal
Goal is Calories!
“Jack is:
10 Push Press @50 kg
10 Swing @24 kg
10 Box Jump @60 cm

CROSSFIT WEIGHTLIFING:
A.Clean squat 3 3 3 3 @75% 1RM
B.Jerk Skill Complex:
1 Jerk Dip Squat – 1 Jerk Drive – 1 Pause Split Jerk – 1 Split Jerk
every 90” x 6 sets @75% 1RM
C1. Front Squat 5 5 5 5 @70-75% 1RM (TEMPO 20X1)
C2. Strict Press 5 5 5 5 (TEMPO 3001)
C3. Push Press 5 5 5 5 (TEMPO 2101)