Friday - 151124

CrossFit WOD:
Strength:
Weighted Chinups
5-5-5-5-5

Metcon:
4 Rounds for time:
30 Wallballs (#10/6)
Run 400m
3 Sandbag Cleans (#75/45)

Weightlifting:
Part 1:
5-6 sets:
2 Muscle Squat Snatch
40-55%

Part 2:
Pausing Snatch
Snatch
8 x 1+1 65-85%
4 x 0+1 85-95%

Part 3:
Power Clean (low catch)
Squat Clean
Jerk
6 x 1+1+1 65-75%
6 x 0+1+1 80-85%
3 x 0+2+0 90-95%

Part 4:
Push Jerk
Split Jerk
6 x 1+1 65-80%
3 x 0+1 85-90%