Friday - 181024

CrossFit WOD:
Strength:
12min build to an RM3 Overhead Squat

Metcon:
For time:
48 Situps
24 KB Front Squats (#24/16,x2)
12 Ring Dips
6 Burpee Box Jump Overs
3 Wall Walks
6 Burpee Box Jump Overs
12 Ring Dips
24 KB Front Squats
48 Situps

Weightlifting:
Part 1:
3 Pos. Snatch DL
1 High Hang pull
1 High Hang snatch
5 x 1+1+1 60-70%
5 x 1+0+1 70-80%

Part 2:
Pausing Snatch
Snatch
6 x 2+0 65-75%
6 x 0+1 80-95%

Part 3:
Squat Clean
Pausing Dip
Jerk
7 x 1+1+1 65-80%
6 x 1+0+1 80-90%

Part 4:
Snatch Balance
OH Squat
7 x 2 x (1+1) 65-85%