Friday - 180425
CrossFit W.O.D:
Strength:
Back Squat
3-3-2-2-1-1
Metcon:
For Time:
50 DBs Thrusters (22.5/15,x2)
40 Chest-to-bar
30 Handstand push-ups
Weightlifting:
Part 1:
5-6 sets:
2 Press Behind the neck (snatch pos.)
1 Drop Snatch
45-55%
Part 2:
Snatch first pull
Snatch "Panda" pull
Below the knee Hang Snatch
6 x 1+1+2 55-60%
5 x 0+1+1 65-70%
4 x 0+0+1 75-85%
Part 3:
Power Clean
Jerk
7 x 1+2 60-75%
4 x 1+1 80-85%
Part 4:
10 min EMOM, Alt:
1- 4 Front squat
2- 8 Back squat
70% from 1RM Front squat
