Friday 020126

CrossFit W.O.D

Strength:
Push Press
E02:30MOMx5 Sets:
Build Up To a Heavy 5.

Metcon:
"Filthy Fifty"
For Time:
50 Box Jumps #60/50cm
50 Jumping Pull-Ups
50 KB Swings #16/12kg
50 Lunges
50 K2E
50 Push Press #20/15kg
50 Back Extensions
50 Wall Ball Shots #10/6kg
50 Burpees
50 Double-Unders

Weightlifting

Part 1-
Snatch Pull
High Hang pull
Hang Snatch

7 x 1+1+0 60-75%
8 x 1+0+1 80-95%

Part 2-
Power Clean
Squat Clean

8 x 1+1 65-85%

Part 3-
Squat Clean
Pausing Jerk
Jerk

5 x 1+1+1 65-80%
5x 1+0+1 80-90%

Part 4-
Snatch Balance
OH Squat

8 x 1+3 65-85%