CFBK WOD’s 2016 – Friday, 8 April

CFBK WOD’s 2016 – Friday, 8 April

push-ups-trojan-crossfit

GYMNASTICS:
4 rounds (not scored):
A) 40 sec Situps
– 20 sec rest
B) 40 sec Supermans (back extensions)
– 20 sec rest
C) 40 sec Deadhang from bar

SKILL:
Cover the power clean (progressions: deadlift – deadlift + clean pull – front squat – full power clean)

CAPACITY:
2 rounds of:
5 min AMRP
– 5 power cleans (48/35)
– 10 pushups (to 10 kg weight plate)
Rest 1 min, repeat