Friday WOD 23/1/16

Before Class:

Sets
6 Bench Press | 39 kg
6 Bench Press | 42 kg
6 Bench Press | 45 kg
6 Bench Press | 48 kg
6 Bench Press | 48 kg

Sets
5 Shoulder Press | 27 kg
5 Shoulder Press | 30 kg
5 Shoulder Press | 32.5 kg
5 Shoulder Press | 32.5 kg

Sets
Strict Muscle-up | 4 reps
Strict Muscle-up | 3 reps
Strict Muscle-up | 3 reps
Strict Muscle-up | 3 reps

Warm-up 2x
40 single under
10 reach through (5each arm)
10 scapula push ups
10 kip or caterpillar

HPS 2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Power Snatch (5×2)emom 20
I. 2 power snatch
II. 4 ring push ups (50X0)
2 plyo push ups
*focus on barbell cycling
*find working weight in first 10min and stick to that weight

Metcon amrap 10
10 box jumps
8 push ups
6 power snatch 60/40
*buy in = 100 wall balls

You see the little “by the way there is a buy in sentence”… This is how it looked like on our board. So, yes, 100 wall balls… :O

RX 3+3 The power snatch felt okay, I got all the reps, of course I can not cycle them together and I still use to much strengths instead of technique but it is slowly getting better…

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