Friday - 110425

CrossFit W.O.D:
Strength:
Push Press
3-3-3-3-3

Metcon:
4 Rounds For Time:
70 Double unders
25 KB Russian swing (#32/24,x1)
12 Dual DB Snatch (#22.5/15,x2)

Weightlifting:
Part 1;
5-6 sets:
3 pos. Deadlift
1 High hang Snatch
50-60%

Part 2:
From blocks:
Snatch Pull
Power Snatch
Snatch
7 x 1+1 +1 55-70%
5 x 1+0+1 75-85%

Part 3:
Pausing Clean - pause Below the knee
Clean
7 x 1+1 60-75%
5 x 0+1 80-85%

Part 4:
Pausing Dip (3 sec Pause)
Split Jerk ( pause 2 sec at the catch)
6 x 1+2 65-75%
4 x 1+1 75-85%

Part 5:
10 min EMOM, Alt:
1- 3 Front squat
2- 6 Back squat
70% from 1RM Front squat