WOD 29.11.17

CROSSFIT:
10 min window:
Pistol 10 alt
L-Sit (bar) 30″
Superman (rock) 20
Metcon:
3 Rounds of:
30 OH Walking lunges Plate 20/10 kg
20 Plate squat 20/10 kg
10 Plate burpees

CROSSFIT WEIGHTLIFTING:
A. 4x 2 Deadlift snatch + 2 snatch pull every 60″
B. 4x 2 Power Snatch every 60″
C. 4X 1 Hang Power Snatch + 2 Balance Snatch every 90″
C. 4x 2 Squat snatch every 90″
Strength alt every 2′ for 5 rounds:
Back squat 2 2 2 2 2 (2221) max load
Dumbbell Single Leg Romanian Deadlift 6 6 6 6 6 (2″ a scendere)