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©CrossFit 6.0. Rozzano LK

WOD 2018/07/16

July 16, 2018

 

Warm Up:

50" Knuckle Drags, 50" Active Samson, 50′"Active Spidermans ,5 Air Squats with 10 sec pause at bottom , 5 Push-up to Downward Dog, 10 PVC Passthroughs , 30" Front Rack Stretch Movement Prep 3 High Hang Muscle Snatches 3 Hang High Pulls 3 Snatch Balances (Snatch Drops)2 High Hang Power Snatches2 Hang Power Snatches ,2 Power Snatches 3 Push Press3 Push Jerks2 High Hang Power Cleans2 Hang Power Cleans 2 Power Clean and Jerks 3 Front Squats, 3 Push Press, 3 Thrusters

Metconment Prep:
3 High Hang Muscle Snatches
3 Hang High Pulls
3 Snatch Balances (Snatch Drops)
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches 

3 Push Press 
3 Push Jerks
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Clean and Jerks 

3 Front Squats
3 Push Press

 3 Thrusters 

Wod: Fot Time 

30 Snatches (60/40 kg)

10 Ring Muscle-ups  scaled Bar M.u.

30 Clean & Jerks (60/40)

10 Ring Muscle-ups

30 Thrusters (60/40)

10 Ring Muscle-ups

 

 Exstra: Time Permitting

Tabata Hollow Rocks8 Rounds of :20 On, :10 Of

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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