Crossfit Växjö
CrossFit - Teknik/styrka/WOD
Uppvärmning
80 SU
10 Situps
40 Mountainclimbers
10 Supermanlyft x2
WoD #1:
5-3-3-3-3-3-1-1-1 Squat (or Power Snatch)
@ 20-25-30-35-40-45-50-55kg
Rest 30-45-60-75-90 seconds between every LIFT (longer rest as lifts gets heavier)
Time Cap: 20 minutes
WoD#2:
3 rounds for time of: 14:30
15 Sumo Deadlift Highpulls 24kg KB
15 Box Jumps
15 Back Extensions
15 Handrelease Pushups
Run 400m
