14082015 Crossfit Vallecas

A) SKILL & STRENGTH:

HANG SNATCH PULL 3X5
HANG POWER SNATCH 3X3
HANG POWER SNATCH + OHS (1+2)X3

B) WOD: 3 SERIES

1 MIN. GHD SIT UPS
1 MIN. GROUND TO OVER HEAD
1 MIN. FARMER HOLD
REST 1 MIN.

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FUERZA:

A) Sentadilla
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Bsalto al cajón de 60 intentando apenas flexionar rodillas 5x10

C) PRESS BANCA
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

D) push up levantando manos abajo 5x10