WOD | 15.05.2018

Every 90 Seconds For 18 Minutes
1 Snatch
1 Hang Snatch
1 Overhead Squat

☆ Building

CrossFit Lite:
Focus
Deadlift
Medicine Ball Cleans

EMOM (Every Minute On the Minute)
for 15′
Minute 1: 5 Deadlifts
Minute 2: 10 Medicine Ball Cleans
Minute 3: Rest

*DL, increase weight gently, focus on form

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: Negative Chin Up
3/4-3/4-3/4-3/4 reps. Control down 4 seconds Plus start from a STIL hang
Categorie 2: Pull Up with negative controle
5-5-4-4
Categorie 3: Pull Ups with negative control
10-9-7-6-5
B>
Categorie 1: Bent Over Rowing 45 degree
11-9-7-13
Categorie 2: Bent Over Rowing 45 degree
12-10-8-15
Categorie 3: Bent Over Rowing 45 degree
12-10-8-12
C>
Categorie 1: Bicep Curls
18-16-14 with barbell 20/15kg
Categorie 2: Bicep Curls
16-14-12 with barbell 25/20kg
Categorie 3: Bicep Curls
16-14-12 with barbell 30/22,5kg