Friday - 120124

CrossFit WOD
Strength:
15min build up to an RM3 Strict Press

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Cal Bike
Burpees
Dual DB Box Step-overs (#22.5/15,x2)

Skills:
Main 1: 3 Rounds
ATG split squat 5/5
Deadhang 1 min accumulation
Lateral box step down 5/5
3/3 Turkish get-ups

Main 2: 2 Rounds
Active split 40-60 sec
Side bends 10/10
Squat therapy 10

Finisher: 2 Rounds
Banded quad stretch 3-5
German hang 20-30 sec
Jefferson curls 6-8

Weightlifting:
Part 1:
5-6 sets:
2 Press Behind the neck (snatch pos.)
1 Drop Snatch
1 OH Squat
45-55%

Part 2;
Snatch Deadlift
Below the knee Hang Snatch
5 x 2+2 55-60%
5 x 1+2 65-70%
5 x 1+1 75-85%

Part 3:
Clean
Jerk
8 x 1+2 60-75%
5 x 1+1 80-95%

Part 4:
Stamina squat
10 min EMOM, Alt:
1- 4 Front squat
2- 8 Back squat
70% from 1RM Front squat