WOD | 04.08.2018

Every 2 Minutes For 8 Sets:
12 Thrusters 43/31kg
12 Bar Facing Burpees

CrossFit Lite
Focus
Front Squats
Push Press
Pull Ups

AMRAP (As Many Reps As Possible)
in 12′ of
10 Thrusters
10 Pull Ups

Oly WOD:
Strength block: Week 3 – Day 2

1) Snatch balance
5 x 4 @ 70% (of snatch)
2) Sots press
5 x 5 @ RPE 6
3) Back extension
5 x 8 (RPE 6)

*RPE = Rate of perceived exertion. Rating out of 10.

Strength WOD
Last week that we’ll train for the testweek next week.
Week 9 Training 3
Back Squat
3 @ 75%
4 @ 90%
4 @ 95%
4 @ 95%
4 @ 95%
4 @ 95%

*NOTE!!! Skip this one if you want to test upcoming Tuesday 7 August your 2RM Back Squat
*Do this one if you will test your 2RM Back Squat next Thursday.
*If you followed the cycle try to have a rest of 4/5 days before you test yourself.
So if you trained Saturday 4.8 do the test Thursday 9.8.