Friday - 121225

CrossFit W.O.D
Strength:
E02:00x7 Sets:

*Build up to a heavy complex:
(1+1+2)
Clean Pull
Squat Clean
Front Squats

Metcon:
12:00 Min AMRAP:
4 Wallwalks
8 T2b
16 KB Swing #24/16kg
32 Double Unders

Weightlifting

Part 1:
5-6 sets:
3 pos. Deadlift
1 High hang Snatch
50-60%
Part 2:
Power Snatch
Hang Snatch
7 x 1 +1 55-70%
5 x 0+1 75-85%
Part 3:
Pausing Clean - pause Below the knee
Clean
7 x 1+1 60-75%
5 x 0+1 80-85%
Part 4:
Pausing Dip (3 sec Pause)
Split Jerk ( pause 2 sec at the catch)
4 x 1+2 65-75%
4 x 1+1 75-85%
Part 5:
E2.5MOM for3 sets:
10snatch Pull 110%