Friday - 200924

CrossFit WOD:
Strength:
Front Squat
5-5-4-4-3-3

Metcon:
AMRAP in 14min of:
4 KB Thrusters, right arm (#24/16,x1)
8 KB Swings
4 KB Thrusters, left arm
8 Box Jumps

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%