Friday - 141125

CrossFit W.O.D:
Strength:
5 Super sets of:
5 Weighted Push-ups
+
8-12 Strict Toes-to-bar

Metcon:
10-20-30-40 of:
Front Squat (#50/35)
Chest-to-bar

Weightlifting:
Part 1:
7 sets:
2 Muscle Squat Snatch (no contact)
40-50%

Part 2:
Pausing Snatch
Hang Snatch
7 x 1+1 60-80%
6 x 0+1 85-90%

Part 3:
Clean First pull
TnG Clean
Jerk
6 x 1+2+1 60-75%
6 x 1+1+1 80-85%

Part 4:
Snatch Pull
5 x 3 105-115%