Friday - 140624

Friday - 140624

CrossFit WOD:
Strength:
Back Squat
3-3–2-2-2

Metcon:
AMRAP in 18min of:
Row 250/200m
12 Pullups
Bike 15/12 Cal
12 Front Rack Lunges (#43/30)

Weightlifting:
Part 1:
6 sets:
2 Tall Snatch
40-50%

Part 2:
Pausing Snatch (3 sec pause at knee level)
Snatch
8 x 1+1 65-75%
5 x 0+1 80-90%

Part 3:
Clean Pull
Clean
Jerk
Clean
7 x 1+1+1+1 65-75
6 x 0+1+1+1 80-85%

Part 4:
EMOM for 6 sets:
6 Press
40% from Jerk