CrossFit WOD:
Strength:
Front Squats
3-3-3-2-2-2
Metcon:
AMRAP in 10min of:
2 Sandbag Over Shoulder (#75/45)
5 Dual DB Clean and Jerks (#22.5/15,x2)
8 Box Jump Overs
Weightlifting:
Part 1:
5 sets:
3 Jerk Balance
40%
5 sets:
2 Drop Snatch
30-40 %
Part 2:
Snatch Pull
Squat Snatch
5 x 2+2 60-70%
5 x 1+2 70-75%
5 x 1+1 75-85%
Part 3:
Power Clean
Jerk
Squat Clean
7 x 1+1+2 65-80%
5 x 1+1+1 80-90%
Part 4:
EMOM for 7 sets:
5-6 Push Jerk (TnG)
65-75 % from 1RM Jerk