Partner WOD
2 rounds:
800m run
30 KB swings 28/20kg
30 power cleans 60/40kg
60 plate OH lunges 20/15 kg
Then AMRAP in remaining time of 30 mins:
20 deadlifts 60/40kg
30 wall balls 9/6kg
Score is total reps of deadlifts & wall balls
Oly WOD Buitenveldert:
1) Hang clean
3 x 70%
2 x 77%
1 x 84%
2 x 77%
3 x 70%
2) Behind the neck jerk
3 x 70%
2 x 77%
1 x 84%
2 x 77%
3 x 70%
3) Superset x 3:
5 x Pendlay row @ AHAP
3 x Front squat @ 80%
CrossFit Lite:
