Friday- 030125

Crossfit W.O.D:
Strength:
Every 1:30 min for 15min (alt.):
1)Weighted Bar Dip
5-5-3-3-3
2)15-30 Sec Pull Up hold (in top)

Metcon:
20 Min AMRAP of:
250/200 m row // 15/12 cal bike
10 Shoulder to overhead (#60/40)
250/200 m row // 15/12 cal bike
10 Front Squat (#60/40)

Weightlifting:
Part 1:
6 sets:
1 High Hang High Pull
1 High Hang snatch
1 Snatch Balance
45-60%

Part 2:
Power Snatch + OHS **
Below the knee Snatch
8 x 1+1 65-75%
6 x 0+1 80-90%
** (pause 2 sec at the catch and then finish the OHS)

part 3:
Pausing Clean
Clean
Jerk
5x 1+1+2 60-65%
5 x 1+1+1 70-80%
5 x 0+1+1 85-90%

Part 4:
5 sets:
2 Push press+ 2 Push Jerk
55-75%