Friday - 110823

CrossFit WOD
Skill:
In 20:00
Practice Handstands

Metcon:
AMRAP 16
20 Russain Swings 24/16kg
10 Toes To Bar
20 Push Ups
10 Wallballs 10/6kg

Weightlifting

Part 1:
5-6 sets:
2 Hang Power Snatch - NO JUMP!!

50-60%

Part 2:
Pausing Snatch- pause below the knee level
OH Squat

5 x 2+2 60-65%
5 x 1+2 70-75%
3 x 1+1 80%

Part 3:
Clean

6 x 2 65-75%
4 x 1 80-90%

Part 4:
Dip & Drive
Split Jerk

4 x 1+2 65%
4 x 1+1 75%
3 x 0+1 80%