Friday 090126

CrossFit W.O.D
Skill:
On a 14:00 Min Running Clock, Practice Kipping Toes To Bars

Metcon:
E04:00MOMx4 Rounds:
400m Run
10 Deadlifts #100/70
Into Max Toes To Bars for the remaining

weightlifting

Part 1-
3 Pos. Snatch DL
1 High Hang pull
1 High Hang snatch

5 x 1+1+1 60-70%
5 x 1+0+1 70-80%

Part 2-
Pausing Snatch
Snatch

6 x 2+0 65-75%
6 x 0+1 80-95%

Part 3-
Squat Clean
Pausing Dip
Jerk

7 x 1+1+1 65-80%
6 x 1+0+1 80-90%

Part 4-
Snatch Balance
OH Squat

7 x 2 x (1+1) 65-85%