CrossFit WOD

Tuesday 25/4/2017

(I) 5x2 3 position snatch (3sec paused) - 20kg,24kgx2, 26.5kgx2

(II) EMOM 7 min - 3 Hang Power snatch - 28.6kgx3, 33.6kgx4

WOD

5 RFT (20min time cap)

4 clean and jerk 205/135# (power clean 40.17kg)

6 Bar muscle up (6 jumping pull up and 6 assisted ring dip)

25ft handstand walk (5 wall walk)

score: 4 rounds only!!! Box was crowded! too many people!

Day 1 Herbalife challenge!

CROSSFIT WOD

Friday WOD

warm up
Run 1 lap

(I)   3x5 snatch balance - 15kg, 20kg,22.5kg and 24kg. (practice..practice..practice)
(II)  5x2 clean high pull - 37.5kg x2 46.75kgx3
(III) 5x5 strict pull up - using resistant band

WOD
15-12-9

Burpees
wall ball (14lbs)
box jump
Run 1 lap each round

my time: hmm...more than 15 minute..LOL