WOD | 03.06.2018

Partner WOD
160 KB Swings 24/16kg
– then –
50-35-20
Deadlifts 80/60kg
HSPU
– then –
160 KB Swings 24/16kg

Oly WOD Buitenveldert:
1) Clean pull (Chinese style) + high hang clean
5 x 54%
4 x 59%
3 x 64%
2 x 69%
1 x 74%

2) Jerk with 5sec pause in catch (rebound each rep)
5 x 54%
4 x 59%
3 x 64%
2 x 69%
1 x 74%

3) Overhead squat
3 x 3 @ 87% (of snatch 1RM)

4) Optional:
3 x 8 per leg KB front rack Bulgarian split squats (AHAP)

CrossFit Lite:
Focus
Pull Ups
Push Ups
Air Squats – Squat Therapie

12’minute Cindy
AMRAP (As Many Rounds As Possible)
in 12′ of
5 Pull Ups
10 Push Ups
15 Air Squats