Friday - 061224

CrossFit WOD:
Strength:
12 Min find heavy complex:
1 Hang Power Snatch
1 Low Hang P. Snatch
1 Power Snatch

Metcon:
For Time:
50-40-30-20-10
DB Snatch (22.5/15,x1)
Sit-ups
*10 Burpee over DB after each round

Weightlifting:
Part 1:
5 Sets:
Muscle Snatch
High Hang Snatch (pause 2 sec at O.H.S)
40%-50%

Part 2:
High Hang Snatch
3 x 2 55%-60%
5 x 1 60%-70%

Part 3:
Pausing Snatch (pause 2 sec at knee level)
10 x 1 60%-90%

Part 4:
Clean
5 x 2 65%-75%
5 x 1 85%-100%

Part 5:
Dip&Drive
Jerk
5 x 2+2 65%-75%
5 x 1+1 85%-90%