Friday - 111024

Friday - 111024

CrossFit WOD:
Strength:
Push-Press
12min build up to an RM2

Metcon:
3 Rounds for time:
40 Walking Lunges steps
6 Sandbag Cleans (#75/45)
6 Bar Muscle-ups

Weightlifting:
Part 1:
Snatch pull
High Hang pull
Hang Snatch
7 x 1+1+1 60-75%
8 x 1+0+1 80-95%

Part 2:
Power Clean
Squat Clean
7 x 1+2 65-75%
6 x 1+1 75-90%

Part 3:
Squat Clean
Pausing Jerk
Jerk
5 x 1+1+1 65-80%
5x 1+0+1 80-90%

Part 4:
Snatch Balance
OH Squat
8 x 1+3 65-85%