CrossFit Wod-Míercoles-18.04.18-Barcelona

Metcon (Reps)

ADV: (Realizar cuando el resto de la clase trabaja la técnica)

2 ROUNDS

20″ AMRAP: HPCL + Jerk
20″ AMRAP: Burpees OB

Rest 40″

30″ AMRAP: PCL + Jerk
30″ AMRAP: Burpees OB

Rest 30″

40″ AMRAP: Sqt CL + Jerk
40″ AMRAP: Burpees OB

2′ Rest

Round 1: 40%
Round 2: 50%

Weightlifting (Clean and Jerk)

Cada 90” x 10Rnds

Round 1-5: Clean Pull + Hang Sqt. Clean + Jerk*
Round 6-10: Build a Heavy Rep of Sqt. Clean + Jerk @ 80% o +

*Set 1: 50-55%
Set 2-3: 60-65%
Set 4-5: 70-75%

Metcon (Rondas y Reps)

6′ AMRAP

10 DB Hang Power Clean and Jerk (5 reps x arm)@22/15
30DU

Metcon (Tiempo)

For time 7-5-3
Heavy Shoulder 2 OH@70%
Calories

Rest 2mins before amrap