Sunday - 170923

CrossFit WOD
Strength:
Clean&Jerk
In 15:00 - Build to heavy set of 1+1+1
1 Power Clean
1 Hang Squat Clean
1 Push Jerk

Metcon:
AMRAP 6
45 Double Unders
9 Pull Ups
7 Hang Power Clean 43/30kg

Rest 2:00

AMRAP 6
45 Double Unders
6 C2B
5 Power Clean 60/40kg

Rest 2:00

AMRAP 6
45 Double Unders
3 Bar Muscle Ups
3 Squat Clean 80/50kg

Endurance:
Metcon:
AMRAP 40:00
1000m Row/60Cal Bike
10 Dual DB Deviils Press 15/10kg
50m Dual DB Front Rack Carry
15 V-ups

CrossFit Strength:
Accessory
3 Sets
6/6 Single Arm Ring Row
10/10 Cossack Squat
Build up the weight

Strength
In 18:00
10-8-6-4-2-2-2
Build to heavy 2 reps

Metcon
AMRAP 7
5 Burpees
7 Power Clean&Jerks 60/40kg
9 Deadlifts