Friday - 210325
CrossFit W.O.D:
Strength:
Front Squat
5-5-5-5-5
Metcon:
7min AMRAP of:
10 Deadlift (#100/70)
3-6-9-12-15…
Burpees over bar
-1min Rest-
7min AMRAP of:
3 Wall Walks
12 DBs Thrusters (#22.5/15,x2)
-1min Rest-
Weightlifting:
Part 1:
6 sets:
2 Muscle Snatch
1 Drop Snatch
40-50%
Part 2:
High Hang Squat Snatch
Hang Squat Snatch
7 x 1+1 55-75%
5 x 0+1 80-85%
Part 3:
From Blocks- below the knee level
Power Clean
Squat Clean
5 x 1+2 65-70%
6 x 1+1 75-80%
4 x 0+1 80-90%
Part 4:
5 min EMOM:
5 Front squat 65%
