Friday-201224

CrossFit W.O.D:
Strength:
12 Min find Heavy Complex:
1 Squat Clean
1 Hang Squat Clean

Metcon:
4 Round For Max Reps
2:30 Work-1:30 Rest:
12/9 Cal row/bike
10 Burpee To Target
6 Devil Press (#22.5/15x2)
Max H.R.P.U

Weughtlifting:
Part 1:
5 sets:
2 Snatch Balance
50-70%

6 sets:
1 Snatch Balance
75-90%

Part 2:
Tempo Snatch DL (5 sec up)
Below the knee snatch
8x 1+1 65-80%

Part 3:
From Blocks
Clean Pull
Clean
6x 1+2 65-75%
6x 1+1 80-85%

Part 4:
Dip
Jerk
5 x 3 +2 55-65%
5x 1+2 70-80%