Friday - 130924

CrossFit WOD:
Strength:
Weighted Dips (bars/boxes)
5-4-3-2-1

Metcon:
For time:
27-21-15-9-3
Toes-to-bar
Cal Row
5-4-3-2-1 Sandbag over shoulder (#75/45)

Weightlifting:
Part 1:
Snatch Balance
5 x 2 65-75%
6 x 1 80-90%

Part 2:
High Hang squat Snatch
Hang Squat Snatch
7 x 1+1 60-75%
7 x 0+1 80-90%

Part 3:
Deficit Clean
7 x 2 65-80%
5 x 1 85-90%

Part 4:
Split Jerk
E1.5MOM for 6 sets:
3 Split Jerk
60-75%