Friday - 131224

CrossFit W.O.D:
Strength:
4-5 Super Sets
5 Sumo Deadlift
+
15-30 Sec Arch Hold (if you can with plate)

Metcon:
For Time:
BUY IN-100 D.U

4 Rounds For Time:
10 Burpee Pull ups
5 Devil Press (#22.5/15 x 2)

BUY OUT-100 D.U

Weightlifting:
Part 1:
5 Sets:
1 High Hang snatch
1 Snatch Balance
45%-60%

Part 2:
Snatch
4 x 2 60%-75%
7 x 1 80%-100%

Part 3:
Clean Pull
Power Clean
Push Jerk
6 x 1+1+1 65%-75%

Part 4:
Clean
Jerk
7 x 1+1 80%-95%

Part 5:
Jerk Balance
6 x 3
40%-55%