WOD

23 January 2019

 Onsdag

 
A) Snatches
4 sets of
1 Power Snatch + 1 Squat Snatch at 80-85% of 1RM, performed as Touch & Go. 
 
Beginner
4 sets of 
3 Power Snatch + 2 Squat Snatch
 
B) WOD Sprint
For time:
 
Rx
30 Toes to Bar
20 Burpees to Target
10 Snatches 55/40kg
 
Md
20 Toes to Bar
15 Burpees to Target
10 Snatches 40/30kg
 
Lt
30 Hanging Knee Raises
15 Burpees
10 Snatches 25/20kg
 
C) WOD
10 min AMRAP
 
1 Full Stair Run
40 Russian Kettlebell Swings
20 Kettlebell Push Press
 
Kettlebell Weight
Rx: 24/16kg 
Md: 18/12kg 
Lt: 12/8kg
 
Extra Credits 
i) Clean & Jerk
6 sets of 
3 Hang Power Cleans
2 Split Jerks
Use 70% of 1RM C&J
 
Rest 2:00 between sets