Friday - 140325

CrossFit W.O.D:
Strength:
Bulgarian Split Squat
6-6-4-4-4

Metcon:
IN TEAMS OF 2:
2 Rounds for time:
400m Run with ball(#10/6)
100 Push-ups
75 Wallballs (#10/6)
50 Cest-to-bar
25 Burpees Box Jump

Weightlifting:
Part 1:
6-7 sets:
2 Muscle Snatch
50-60%

Part 2:
Snatch Deadlift
Snatch
5 x 1+1 65-75%
2 x 0+1 80%

Part 3:
Clean Pull
Hang Clean- Below the knee
5 x 1+1 65-75%
2 x 0+1 80%

Part 4:
Push Jerk
Split Jerk (Pause 2 sec at catch pos.)
5x 1+1 70-75%

Part 5:
Snatch Pull
5 x 4 105-115%