Friday - 090224
CrossFit WOD:
Skill:
20min Handstands practice
Metcon:
3 Rounds for time:
50 Double Unders
8 Dual KB Thrusters (#24/16,x2)
Run 200m
8 Dual KB Thrusters
Weightlifting:
Part 1:
10 sets:
1 High Hang squat snatch
1 OH Squat
1 Hang Squat Snatch
50-75%
Part 2:
Clean Pull
Below the knee Clean
Above the knee Clean
8 x 1+1+1 60-75%
5 x 1+0+1 80-85%
Part 3:
Clean
Front squat
Jerk
5 x 1+2+2 65-70%
5 x 1+2+1 75-80%
5 x 1+1+1 80-85%
Part 4:
Snatch pos. deadlift
Every 45 sec for 6 sets:
6 Deadlift 100-110%
2 Snatch Pull
