Friday - 010923

CrossFit WOD
Strength:
3 Sets:
5 Barbell Floor Press
10 Dual DB Bent over Row
30-45 sec Hanging L-sit Hold

Rest 2:00 b/w sets

Metcon:
3 Rounds For Time:
20 Wallballs 10/6kg
15cal Row/12Cal Bike/ 200m Run
20 Alt. DB Snatch 22.5/15kg
15cal Row/12Cal Bike/ 200m Run
20:00 TC

Skill:
Bar Muscle Up

Weightlifting:
Part1:
5-6 sets:
1 Muscle Snatch
1 Drop Snatch
40-60%

Part 2:
Hang Power Snatch
Hang Squat Snatch
4 x 1+2 60%
4 x 1+1 65-70%
3 x 0+1 75-85%
Hang below the knee!

Part 3:
Clean
Front squat
Jerk
4 x 1+2+1 60-70%
4 x 1+1+1 75-80%
4 x 1+0+1 80-90%

Part 4:
Push press
5 x 3
65-75%
from 1RM Jerk