Friday - 170125

CrossFit W.O.D:
Skill:
18 Min work to Handstand walk/free

Metcon:
12 Min AMRAP of:
4-8-12-16-20….
Wallballs (#10/6)
DBs Step up over (#22.5/15x2)

Weightlifting:
Part 1:
6 sets:
3 Snatch Deadlift (Tempo)
1 High Hang snatch
45-60%

Part 2:
Snatch
4 x 3 60-70%
5 x 2 75-85%
5 x 1 90-95%

part 3:
Power Clean
Below the knee Clean
6 x 1+1 65-80%
5 x 0+1 85-90%

Part 4:
Pausing Dip
1 Push Jerk
1 Split Jerk
4 x 1+1+1 60-75%
4 x 1+0+1 80-85%