Friday - 120523

CrossFit WOD:
Strength:
15min build up to an RM1 Weighted C2B Chin-up

Metcon:
AMRAP in 15min of:
Row 400/300m
21 KB Swings (#32/24)
12 Ring Dips
3 Sandbag Over Shoulder (#75/45)

Skills:
Main:
Box muscle ups/low bar turnovers
Hips to bar drill
Strict Dips
Strict Pull ups

Cash out:
Emomx3
Hollow glide
Hollow glide+arch
Hollow glide+arch+ttb
Hollow glide+arch+Ttb+Hip pop
Emomx3
20 sec hollow 20 sec arch
20 v-ups
1 min table top plank

CrossFit Strength:
Part 1:
Push press
5 sets:
4-4-4-2-2
Build to heavy set of 2

Part 2:
12 min EMOM, Alt:
1- 10-12 BB Bent over row
2- 8-10 Double DB Cyclist squat
3- 12-16 KTB Plank drag through

Part 3:
For time:
10 Back squat 70%
10 weighted pull ups/ strict pull ups
10 weighted push ups

1 min rest

8 Back squat 75%
8 weighted pull ups/ strict pull ups
8 weighted push ups

1 min rest

6 Back squat 80%
6 weighted pull ups/ strict pull ups
6 weighted push ups
Time cap: 11 min

Weightlifting:
6-7 sets:
2 Muscle snatch
40-50%

Hang Squat Snatch + Squat Snatch
3x 2+1 60%
3x 1+1 70%
2x 1+1 75-80%

Power Clean + Squat Clean
3 x 2+1 65-70%
3 x 1+1 75%
2 x 1+1 80%

Push Jerk + Split Jerk (Pause 2 sec at catch pos.)
5x 1+1 70-75%

Front squat
5 x 3 80% (from 1RM Clean)