Friday - 150825

CrossFit W.O.D:
Strength:
4-5 Sets:
Weighted Push-ups
5-5-4-4-3
+
12/12 KB Side band crunch

Metcon:
4 Rounds For time:
15 KB Swing (#24/16)
20 KB Goblet Lunges (#24/16)
15 V-ups

Weightlifting:
Part 1:
5-6 sets:
1 Muscle Snatch
1 Drop Snatch
40-60 %

Part 2:
Squat Snatch
5 x 2 60-70%
5 x 1 75-90%
3 x 1 95-100%

Part 3:
Hang Squat Clean
Jerk
5x 2+2 60-75%
5 x 1+2 75-80%
3 x 1+1 85%

Part 4:
6 min EMOM:
1 Clean DL
3 Clean Pull
110-115%