WOD 23.10.17

CROSSFIT:
Strength:
Every 2 minutes for 4 round:
5 Strict Press
5 Broad Jump
Metcon:
Amrap 16
14 Front Rack lunge 60/43 kg (7 each side)
12 Burpees over the bar
10 Power Clean 60/43 kg
8 Pull up
AEROBIC CAPACITY:
5 sets:
20 Jumping Pull ups
10 Burpees over the row
400m row at your 2K PR pace
every 2′ 10 Jump Squat
Rest: 2′ between sets
CROSSFIT WEIGTLIFTING
1. 3×4 Muscle Clean (Max Effort)
2. 3×4 Power Clean (Max Effort)
3. 3×4 Clean Squat (Max Effort)
4. 3×4 Push jerk (Max Effort)
every 90″
Strength:
3 Sets:
4 Z Press
6 Lungees back (each side)
8 Bent Over dumbell row