CrossFit WOD:
Strength:
Weighted Ring Dips
3-3-3-3-3-3
*Rest 2:00
Metcon:
5 Rounds for time:
Run 400m
12 Thrusters (#43/30)
Weightlifting:
Part 1:
5 sets:
2 Muscle Snatch
1 High Hang squat Snatch
40-50%
Part 2:
Snatch Pull
Below the knee snatch
Squat Snatch
5 x 1+1+2 60-65%
5 x 1+1+1 70-75%
5 x 1+0+1 80-85%
Part 3:
Squat Clean
Hang Squat clean
Jerk
6 x 1+1+2 65-75%
5 x 1+1+1 75-85%
Part 4:
E1.5MOM for 6 sets:
3 Strict Press
3 Push press
3 Push Jerk
45-50 % from 1RM Jerk