WOD 27.02.17
CrossFit Class
A)1 min max cal row TEST
Rest 5 min
B) 10 min to find 2 rep max cluster
Rest 5 min
Then:
Use 50/60% of B
10 min AMRAP :
3-6-9-12-15….etc..
Cluster
Toes to bar
CrossFit Weightlifting
Clean & jerk:
2×3 @ 85%
5×1 @ 87%-90%
every 75″
Push press: (Hold dip for 1 second)
6×3 @ 75%-80% every minute
Front squat: (2 sec pause on bottom)
7×3 @ 88% every 90″
Snatch deadlift + shrug at top:
3×5 @ 115% every 75″
- CATEGORIA COUPLET , WEIGHTLIFTING , WOD