WOD | 02.06.2018

AFAP (As Fast As Possible)
400m Farmers Walk 2x 24/16kg
30 Ring Dips
200m Front Rack Hold 2x 24/16kg
20 Ring Dips
100m Overhead Walk 2 x 24/16kg
10 Ring Dips

CrossFit Lite:
Focus
Sumo Deadlift High Pull
Knees 2 Elbows

AFAP (As Fast As Possible)
20-15-10-5
Sumo Deadlift High Pull
Knees 2 Elbows
Ab Mat Sit Ups

Oly WOD:
1) Snatch pull + high hang snatch
5 x 54%
4 x 59%
3 x 64%
2 x 69%
1 x 74%

2) Push press (Use jerk 1RM)
5 x 54%
4 x 59%
3 x 64%
2 x 69%
1 x 74%

3) Front squat
3 x 3 @ 87%

4) Optional:
3 x 20 GHD hip extensions

Strength WOD:
Time for your first pull up
or your biggest set ever!!!!!
Or this happened last Tuesday or Thursday
already. If so? Congratz, now TRAIN HARDER

15′ warm up > By Coach

TimeCap 10 minutes
Categorie 1: 21-15-9
Strict Pull Ups
Air Squats x2

Categorie 2: 21-15-9
Strict Pull Ups
Air Squats
Ab Mat Sit Ups x2

Categorie 3: 21-15-9
Strict Pull Ups
Air Squats
Ab Mat Sit Ups x2