WOD 24.04.17

Crossfit Class:
Strength for 8 min.
Even min: 5 Deadlifts 85% 1rm
Odd min: 10 Weighted pistol squats (or progressions)
Metcon:
4 RFT.
3 Wall walks (6 walk the floors)
9 C2B. Pull-ups
12 Plate OH lunqes 20/15 kg
15 Box jumps 60/50 cm
18 ABMAT Sit-ups

Crossfit Weightlifting:
Power clean+thruster+push jerk 60-70% 1RM 1+1+1 x 5 sets every minute
Pause clean+clean+jerk: 1+1+1 x 7 sets. (no power clean!) every 90″
Front squat: 5 sets x 5 rep 80% 1Rm and 10 Jump squat only barbell every 2′
Sit ups x 50.