Friday - 171025

CrossFit W.O.D:
Strength:
16min Build Heavy complex:
1 Power Clean
1 Front Squat
1 Hang Squat Clean

Metcon:
10min AMRAP of:
1-2-3-4…
Rope Climb
5-10-15-20
Alt. DB Snatch (#22.5/15x1)

Weightlifting:
Part 1-
Snatch Balance
OH Squat
5 x 2+1 65-75%
6 x 1+1 80-90%

Part 2-
Hang Snatch Pull
Hang Squat Snatch- Bleow the knee
7 x 2+1 60-75%
7 x 1+1 80-90%

Part 3-
Clean First Pull
Clean
Jerk
7 x 1+1+1 65-80%
5 x 1+2+0 80-90%

Part 4-
Split Jerk
E1.5MOM for 7 sets:
3 Split Jerk
60-75%