Friday 160126

CrossFit W.O.D
Strength:
Back Squats
3-3-3-2-2-2-2

Metcon:
10:00 Min AMRAP:
5 HSPU
10 2DB Box Step overs #2x22.5\15
15 2DB STOH #2x22.5\15

Weightlifting
Part 1-
Muscle Snatch
High Hang snatch
8 x 1+1 60-75%

Part 2-
From Blocks (knee level)
Snatch Pull
Snatch
6 x 2+1 65-75%
4 x 1+1 80-85%
3 x 0+1 90-95 %

Part 3-
Pausing Clean
Squat Clean
Jerk
6 x 1+1+2 65-80%
4 x 1+1+1 80-85%
3 x 1+0+1 90%

Part 4-
OH Squat
3 x 5 65-80%
4 x 3 80-100%

(% from snatch)