Friday - 090824

CrossFit WOD:
Strength:
20min build up to an RM1 Back Squat

Metcon:
AMRAP in 10min of:
1-2-3-4… +1
Sandbag Cleans (#75/45)
Bar Muscle-ups

Weightlifting:
Part 1:
5 sets:
2 Push press behind the neck
1 Drop snatch
40-50%

Part 2:
Below the knee Pausing Snatch
Snatch
8 x 1+1 55-75%
5 x 0+1 80-85%

Part 3:
Clean Deadlift
Clean
Hang Clean
5 x 1+1+1 65-70%
6 x 0+1+1 75-80%
4 x 1+0+1 80-85%

Part 4:
Push Jerk
Pausing Split Jerk (3 sec pause at the dip)
5 x 2+1 55-65%
5 x 1+1 70-75%
3 x 0+1 80%

Part 5|:
5 min EMOM:
5 Snatch Pull 110-115%