Friday 191225

CrossFit W.O.D
Strength:
Over-Head Squats
E02:00MOMX7 Sets:
5-5-4-4-3-3-3

Metcon:
5 R.F.T:
5 Power Snatch #50/35
10 Lateral Burpees over The Bar

Weightlifting
Part 1:
Snatch Deadlift
High Hang Squat Snatch
Paused Over Head Squat
3x(1+1+2) @50-55%
3x(1+1+1) @55-65%
Part 2:
3 Position Snatch:
From Floor, From Hang Above Knee level, From high Hang
6x(1+1+1) @65-75%
4x(0+0+1) @75-90%
Part 3:
Clean&Jerk
3x(1+2) @70-75%
3x(1+2) @75-80%
2x(1+1) @80-90%
Part 4:
03:00 Min EMOM:
3 Front Squats @70-75%
02:00 Min Rest
03:00 Min EMOM:
2 Front Squats @75-80%