Friday 140826
CrossFit W.O.D
Strength:
E03:00MOMx5 SuperSets:
5\5 Weighted Box Step Up
00:30 Sec Weighted Hollow Rocks
Metcon:
16:00 Min EMOM (For Max Reps):
1.) Echo Bike Cals
2.) Russian KB Swings #32/24kg
3.) Ring Rows
4.) Rest
CrossFit Weightlifting
Part 1:
5-6 sets:
2 Tall Snatch
40-50%
Part 2:
From Blocks
Snatch Pull
squat Snatch - Pause 2 sec at the catch
7 x 1+260-75%
5 x 1+1 80-90%
Part 3:
High Hang clean
3 x 3 65-75%
3 x 2 80-85%
Part 4:
Pausing Clean
Front squat
Jerk
5 x 1+1+2 65-75%
4 x 1+1+1 75-80%
5 x 1+0+1 85-90%
Part 5:
Push Jerk
5 min EMOM:
3 Push jerk
60-75%
