Crossfit Missaglia

WOD

Day 3

Strict Press

6' to climb up till
3 heavy rep

then

4 x 3 85% part 1

go every 2' (tot 14')

Wod
FT cap 6'
20-15-10
Pull Up
db/kb stoh 22,5/15 - 24/16

rest 2'

FT cap 6'
30-20-15
sit up
20-15-10
sumo deadlift high pull 35/25

Elite
30-20-15 Pull up
30/22,5 - 32/24
40/30
ghd sit up

Lv1
15-10-5 pull up
15/10 kg - 16/12 kg
30/20

WEIGHTLIFTING CLINIC

Press + Push Jerk
Goals
1 - Achieve a solid position in the front rack from the press for the jerk
2 - fast lock out

Every 90” * 8 sets
1 press + 3 push jerk

start from 70% press and build up

Wod
FT cap 6'
20-15-10
Pull Up
db/kb stoh 22,5/15 - 24/16

rest 2'

FT cap 6'
30-20-15
sit up
20-15-10
sumo deadlift high pull 35/25

Elite
30-20-15 Pull up
30/22,5 - 32/24
40/30
ghd sit up

Lv1
15-10-5 pull up
15/10 kg - 16/12 kg
30/20