03072015 Crosfit Vallecas

A) SKILL& STRENGTH:

SNATCH PULL + POWER SNATCH (1+2)X2X3
POWER SNATCH + OHS (1+3)X3X3

B) WOD:

50 ONE HANDED KTB SWINGS ALT
21 -15 - 9
HANG POWER SNATCH
HSPU
50 ONE HANDED KTB SWINGS

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FUERZA:

A) FRONT SQUAT
     5 @ 40 % - 50% - 60%
B) JUMPING SQUATS 5X10
C) BENCH PRESS
    5 @ 40 % - 50% - 60%
D) PLYO PUSH UPS 5X10