Friday - 160525

CrossFit W.O.D:
Strength:
14min Find RM1
Weighted dip (bar)

Metcon:
“FRAN”:
21-15-9 Reps of:
Thruster (#43/30)
Pull-ups

Weightlifting:
Part 1:
5-6 sets:
1 Muscle Snatch
1 Drop Snatch
45-55%

Part 2:
Deficit
Snatch Pull
Snatch
8 x 1+1 65-80%
5 x 0+1 85-90%

Part 3:
Power Clean
Clean
Jerk
6 x 1+1+2 65-75%
5 x 1+1+1 75-85%
3 x 0+1+1

Part 4:
6 min EMOM:
6 Clean Pull
90-100%