CrossFit WOD:
Strength:
Weighted Dips (bars)
5-5-4-4-3
Metcon:
For time:
Run 400m, then:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (#43/30)
Wallballs (#10/6)
Then Run 400m
Weightlifting:
Part 1:
5-6 sets:
2 Snatch Balance
1 OH Squat
50-70%
Part 2:
Knee level Satch DL
Pausing Snatch (2 sec pause at knee level)
Squat Snatch
7 x 1+1+1 60-75%
5 x 0+1+1 75-85%
Part 3:
Power Clean
Squat Clean
Jerk
7 x 1+1+2 65-80%
5 x 0+1+1 80-90%
Part 4:
EMOM for 7 sets:
3 Push Press
3 Push Jerk
60-70 % from 1RM Jerk