WOD | 12.05.2018

WOD | 12.05.2018

30 Rounds For Time Of:
1 Bench Press 100/70kg
3 Pull Ups
5 Wallballs

CrossFit Lite:
Focus
Push Ups
Air Squat
Front Squat
Wall Balls

EMOM (Every Minute On the Minute)
for 12′ of
Minute 1: 12 Push Ups
Minute 2: 15 Wall Balls

Strength WOD:
Can you do a Pull Up?
If not? You are categorie 1
If you have 1-4 decent reps? You are categorie 2
If you have 5-9 reps? You are categorie 3
If you have more then 10 reps? You are categorie 3 with 5kg weight

A>
Categorie 1:
90 Degree Pull Up Hang 15″-15″-15″-15″ seconds
Categorie 2:
90 Degree Pull Up Hang 30″-30″-30″-30″ seconds
Categorie 3:
Weighted Pull Up w/5kg vest 4x 2 reps, followed by 3 negatives.

B>
Categorie 1:
Assisted Pull Up 8/12-8/12-8/12-8/12 (Use a spotter)
Categorie 2:
Assisted Pull Up 8/12-8/12-8/12-8/12 (Use a spotter)
Categorie 3:
45-Degree Bent Over Row 3 x 12 (increase weight each set)

C>
Categorie 1:
Dumbbell/KB Row 10-8-6 (Controle on the way down)
Categorie 2:
Dumbbell/KB Row 12-9-6 (Controle on the way down)
Categorie 3:
Dumbbell/KB Row 12-12-12 (Controle on the way down. Increase weight each set)

Oly WOD:
1) Tall clean
3 x 70%
2 x 77%
1 x 84%
2 x 77%
3 x 70%

2) Squat jerk
3 x 70%
2 x 77%
1 x 84%
2 x 77%
3 x 70%

3) Back squat – AFAP
5 x 80%
6 x 75%
7 x 70%
8 x 65%
9 x 60%
10 x 55%
Max reps to failure @ 50%