CrossFit WOD:
Strength:
Front Rack Reversed Lunges
6-6-6-6-6-6 (3/3)
*Rest 2:30
Metcon:
For time:
1-2-3-4-5-6-7-8-9-10
Dual DB Power Clean and Jerks (#22.5/15,x2)
30 Double Unders
Weightlifting:
Part 1:
5 sets:
3 High Hang squat Snatch
45-55%
Part 2:
Snatch Deadlift to knee level
Snatch Pull
Below the knee snatch
5 x 1+1+2 60-65%
5 x 1+1+1 70-75%
5 x 0+1+1 80-85%
Part 3:
Clean
Jerk
Hang Clean
Jerk
6 x 1+1+1+1 65-75%
5 x 1+0+1+1 75-85%
Part 4:
E1.5MOM for 6 sets:
3 Strict Press
3 Push Jerk
45-50 % from 1RM Jerk