WOD 28.11.16

CrossFit Class
30 min team amrap (team of 3)
Pers 1 : 800 mt run with medball (12/9/6/4 kg)
Pers 2 : amrap of barbell movements
Pers 3 amrap of gymnastic movements
Accumulate as many points as possible!
5 pull ups = 5 points
10 push ups = 5 points
20 kb swing = 10 points
Barbell movements (45/30 kg)
Ground to shoulder(power clean/sdhp)= 2 points
Ground to overhead(clean & jerk/power snatch)= 4 points
Running with medball:
12 kg=25 points
9 kg = 15 points
6 kg = 10 points
4 kg= 5 points

CrossFit Weightlifting
4×2 power snatch +2 squat snatch (pause) 80%
3×2 squat snatch 90%
4×1 power clean + squat clean + 2 jerk (pause) 80%
3×2 power clean + front squat + 2 jerk 90%
every 90″
Alternate every 2′
4×5 push press 70%-80%
4×10 Ghd sit up