Crossfit Missaglia

WOD

Day 3

Clean
Every 2' x 5 sets

2 Power clean Tng + 2 hang power Clean
Start 50% and climb up till 1 complex rpe 8*

*tutto si muove fluido

Wod

Every 2’ x 5 sets
12 stoh 2xkb 16/12
12 Pull up

3’ rest

Every 2’ x 5 sets
12 deadlift 2xkb 16/12
12 TTB

Elite
Every 2’ x 5 sets
12 stoh 2xkb*
15-20 C2b

3’ rest

Every 2’ x 5 sets
12 deadlift 2xkb*
15-20 TTB

2x *24/16

WEIGHTLIFTING CLINIC

WL

Same but different

EMOM 4’
2 + 2
Power clean + hang power clean 50%

BUILD TENSION IN THE UPPER BACK AND ACCELERATE!!!

immediately in

EVERY 90” * 5 sets
1 Power Clean + 1 Hang Power Clean
go to max heavy !!!

Wod

Every 2’ x 5 sets
12 stoh 2xkb 16/12
12 Pull up

3’ rest

Every 2’ x 5 sets
12 deadlift 2xkb 16/12
12 TTB

Elite
Every 2’ x 5 sets
12 stoh 2xkb*
15-20 C2b

3’ rest

Every 2’ x 5 sets
12 deadlift 2xkb*
15-20 TTB

2x *24/16