Friday 131126

CrossFit W.O.D
Strength:
15:00 Min Build Up For A 2RM Thruster (From Floor).

Metcon:
In Teams Of 2, For Time:
100 Cals Row
60 Cals Bike
When Partner A Works, Partner B Performs An AMRAP Of:
15 Air Squas
10 Hand Release Push Ups

CrossFit Weightlifting
Part 1:
3 Pos. Snatch DL
1 High Hang pull
1 High Hang snatch
5 x 1+1+1 60-70%
5 x 1+0+1 70-80%

Part 2:
Pausing Snatch
Snatch
6 x 2+0 65-75%
7 x 0+1 80-95%

Part 3:
Squat Clean
Pausing Dip
Jerk
7 x 1+1+1 65-80%
6 x 1+0+1 80-90%

Part 4:
Front squat
EMOM for 6 sets:
5 Front squat 60-70%