Friday - 120925

CrossFit W.O.D:
Strength:
12min Build Heavy Complex:
1 Squat Clean
1 Front Squat
1 Hang Squat Clean

Metcon:
3 Rounds for time:
10 Hang KB Snatch-right hand (#24/16)
20 KB Goblet squat (#24/16)
10 Hang KB Snatch-left hand (#24/16)

Weightlifting:
Part 1-
High Hang Snatch
Snatch Balance
8 x 1+1 65-85%

Part 2-
From Blocks (below the knee)
Snatch pull
Squat Snatch
7 x 1+1 60-75%
7 x 0+2 80-90%

Part 3-
Clean
hang Clean
Jerk
4 x 1+1+2 65-70%
5 x 1+1+1 75-80%
4 x 1+0+1 85-90%

Part 4-
4 sets:
8 BB Squat Jump 40-50% from Back squat
1 min rest