Friday - 180725

CrossFit W.O.D:
Strength:
4 Super Sets:
3-5 Weighted Push-up
+
15/15 KB Side Bend Crunches

Metcon:
For TIme:
60 Air Squat
100 Double unders
50 Front Squat (#43/30)
100 Double unders
40 Overhead Squat (#43/30)
100 Double unders

Weightlifting:
Part 1:
5-6 sets:
2 Tall Snatch
40-50%

Part 2:
Snatch Deadlift
Below the knee Snatch
Snatch
6 x 1+1+1 65-80%
3 x 1+0+1 85-90%
3x 0+0+1 90-95 %

Part 3:
High Hang clean
3 x 3 65-75%
3 x 2 80-85%

Part 4:
Pausing Clean
Jerk
6 x 1+2 65-75%
6 x 1+1 85-90%

Part 5:
5 min EMOM:
1 push press+ 5 push Jerk
70-75% from Jerk