CrossFit WOD:
Strength:
12min build up load for the complex:
Clean Pull + Hang Squat Clean (1+1)
Metcon:
AMRAP in 20min of:
12 Dual KB Deadlifts (#24/16,x2)
5 Box Jumps
9 Dual KB Cleans
5 Box Jumps
6 Dual KB Overhead Lunges
5 Box Jumps
Weightlifting:
Part 1:
5-6 sets:
2 Muscle Squat Snatch
40-50 %
(No Contact+No Feet)
Part 2:
From Blocks:
Power Snatch
OH Squat
Squat Snatch
5 x 1+2+1 60-70%
5 x 1+1+1 70-75%
3 x 0+0+2 75-85%
Part 3:
From Blocks:
Squat Clean
Jerk
7 x 1+2 65-80%
5 x 1+1 85-100%
Part 4:
6 min EMOM:
2 Clean DL
2 Clean Pull
110-115%