WOD 25.09.17

-CrossFit Class
Strength:
Power Snatch 3 RM in 10′ (scaled/options: 3 rep every minute)
Metcon:
Every 2 min for 16 min
3 Muscle Ups (scaled/options: Pull up/Dip)
5 Power Snatch RX:60/43 kg
7 Burpees over the bar

-Aerobic Capacity
5 rounds
400 mt row
400m heavy sled push sprint 80/60 kg
20m crawl
200m running sprint
20 air squat
rest 1’between rounds

-CrossFit Weightlifting
1. On a 10′ Clock
Jerk (heavy) 1 rep
2.Heavy: oltre 85%
EMOM 8
Jerk 75% 1RM 2 rep
3.Strength alt
Deadlift 5 4 3 4 5
Strict Press 10 9 8 9 10
GHD IperExtension 15 14 13 14 15