Friday - 130625

CrossFit W.O.D:
Strength:
Overhead Squat
4-4-3-3-2

Metcon:
E5MOM For 20min:
200m Run
30 Squat jumps
15 KB Swing (#32/24)
*Max Handstand push-ups till 4:15

Weightlifting:
Part 1:
High Hang Muscle Snatch
Drop Snatch
6 x 2+1 45-55%

Part 2:
Snatch First Pull
Pausing Snatch - (pause 2 sec below the knee)
Below the knee snatch
7 x 1+1+1 60-75%
7 x 1+1+0 80-90%

Part 3:
From blocks (knee level)
Clean Pull
Clean
Jerk
Clean
4 x 1+1+1+1 65-70%
5 x 1+1+1+0 75-80%
4 x 0+1+1+1 85-90%

Part 4:
5 min EMOM:
3 Push press + 2 Push Jerk
60-70 % from Jerk

Strongman:
In Partners (IGYG)
Work 5 min(AMRAP)/ Rest 2:00

1. Partner A: Sandbag bear hug carry 30m down & back
   Partner B: Max burpees until partner returns
2. 10m Sled Push 10m Pull to return
   *While one pushes/pulls, partner does 10 KB Swings (Heavy)
3. Partner A: Sandbag Load-Over-Box
   Partner B: does Max Cals on Assault Bike or Jump Rope
   *Switch every 3 reps or 30s
4. Partner A:
   Strongman Complex
   5 Deadlifts
   5 Hang Cleans
   5 Push Press
   Partner B: 20m Farmer Carry (or KBs)
   *Alternate partners per round

Finisher:
“Last Man Sanding”
5 min Burner:
20 Sandbag Squats
10 Sandbag Shoulders (5/side)
Max Sandbag Hold for time