Friday - 220825
CrossFit W.O.D:
Strength:
12min Build Heavy rep for
Hang Cluster
Metcon:
20min AMRAP of:
4 Dual DB Thruster (#22.5/15x2)
6 Toes-to-bar
24 Duble unders
Weightlifting:
Part 1:
5 sets:
2 Muscle Snatch
1 High Hang squat Snatch
40-50%
Part 2:
Snatch Pull
Below the knee snatch
4 x 2+2 60-65%
5 x 1+2 70-75%
4 x 0+1 80-85%
Part 3:
Deficit Clean
6 x 2 65-75%
6 x 1 80-90%
Part 4:
Pausing Dip
Split Jerk
4 x 1+2 65-75%
4 x 1+1 80-85%
Part 5:
3-4 sets:
10 BB Squat Jump 35-45% from Back squat
1 min rest