Crossfit Missaglia

WOD

Day 5

Snatch

Every 90"x 8 sets
1 Squat snatch
(75-77-80-82-85-87-92-95%)

Wod

2 rnd FT ( cap 14')
40/30 cal erg
30 toes to bar
20 burpees over the bar
10 FS 60/40

Elite
80/55

Lv1
50/35

Lv2
30/23 cal
25 toes to bar
15 burpees
10 FS 40/30

Endurance

4 sets w/1' rest btw

1.
5' amrap
Buy in
30/23 cal ski/ab
then
Amrap
15 air squat
10 push up
5 american swing

2
5' amrap
Buy in
400 m run
then
Amrap
15 air squat
10 push up
5 american swing

3.
5' amrap
Buy in
40/30 cal row/bike erg
then
Amrap
15 air squat
10 push up
5 american swing

4.
5' amrap
Buy in
30 burpees
then
Amrap
15 air squat
10 push up
5 american swing