Friday - 051225

CrossFit W.O.D:
Strength:
Thruster
3-3-3-2-2-2

Metcon:
4 Rounds for time:
200m Run
10 Deadlift (#100/70)
6 Burpees over bar

Weightlifting

Part 1-
6 sets:
2 Muscle Snatch
1 Drop Snatch
40-50%

Part 2-
High Hang Squat Snatch
Hang Squat Snatch
7 x 1+1 55-75%
5 x 0+1 80-85%

Part 3-
From Blocks- below the knee level
Power Clean
Squat Clean
Jerk
5 x 1+2+1 65-70%
6 x 1+1+1 75-80%
4 x 0+1+1 80-90%

Part 4-
Snatch Pull
4 x 7 110-115%