Friday 060226

CrossFit W.O.D
Strength:
Back Squats 5X5

Metcon:
20:00 Min AMRAP:
24/20 Cals Bike
3 Wallwalks
12 Russian KB Swings #32/24

Weightlifting
Part 1:
6 sets:
2 Tall snatch
40-50%

Part 2:
From Blocks
Snatch Pull
Snatch
OH Squat
5x 2+1+1 65-70%
5x 1+2+1 70-75%
4x 0+1+0 80-90%

part 3:
Hang Clean
Jerk
Clean
5x 1+2+1 65-75%
5x 1+1+1 80-85%
5x 0+0+1 90-95%

Part 4:
Pausing Dip (5 sec hold at the dip)
Jerk
6 x 1+2 65-80%