Friday - 030524

CrossFit WOD:
Strength:
Bulgarian Split Squat
10-10-10-10-10 (5/5)
Use DBs/KBs/Barbell

Metcon:
In Pairs, i-go-you-go
AMRAP in 16min:
3 Sandbag Over Shoulder (#75/45)
6 Ring Dips
9 V-Ups
*One work, one rest - Switch every full round

Weightlifting:
Part 1:
5 sets:
2 Muscle Snatch
1 High Hang squat Snatch
40-50%

Part 2:
Snatch Pull
Below the knee snatch
5 x 2+2 60-65%
5 x 1+2 70-75%
5 x 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:
6 sets:
3 OH Squat
75-84% from 1RM Snatch