CrossFit WOD:
Strength:
15min build to a heavy load or practice technique for the complex:
Hang Power Snatch + Power Snatch (1+1)
Metcon:
AMRAP in 15min of:
3 Hang Power Snatch (#60/40)
8 Toes-to-bar
20/15 Cal Row
32 Double Unders
Skills:
Main:
Box muscle jumps/low bar turnovers
Plate explosive tuck ups
Strict Ring Dips
Strict Pull ups
Cash out:
Emomx3
Hollow glide
Hollow glide+arch
Hollow glide+arch+ttb
Hollow glide+arch+Ttb+Hip pop
Emomx3
45 sec 2db front rack hold 16/24
20 shoulder taps
20 gorilla rows
Weightlifting:
Part 1:
6-7 sets:
2 Snatch Balance
50-60%
*From rack
Part 2:
Snatch Pull
Squat Snatch
5 x 1+1 65-75%
2 x 0+1 80%
Part 3:
Hang Squat Clean
Squat Clean
Jerk
3 x 1+1+2 60% (light weight)
3 x 1+1+1 65-75%
3 x 0+1+1 80%
Part 4:
Jerk Balance
5x3 40-50%