Friday 040926

CrossFit W.O.D
Strength:
Front Squats
5x5

Metcon:
18:00 Min AMRAP:
18/15 Cals Row
12 Push Ups
18 Alt. Reverse Lunges

CrossFit Weightlifting
Part 1:
5 sets:
1 Muscle (Squat) Snatch
1 High Hang snatch (pause 2 sec at OHS)
40-50%

Part 2:
High Hang snatch
3 x 2 55-60%
4 x 1 60-70%

Part 3:
Pausing Snatch (pause 2 sec at knee level)
10x1 60-90 %

Part 4:
Power Clean
Hang Clean
Jerk
6 x 1+1+1 65-80%
7 x 0+1+1 85-100%

Part 5:
Every 30 sec for 10 sets:
1 1+1/4 Front squat
70-75%