Friday - 250725

CrossFit W.O.D:
Skill:
15min Practice kipping Handstand push-ups

adv.- find RM1 Deficit kipping/strict handstand push-up

Metcon:
20min AMRAP (IGYG)of:
20 Dual DB Step-overs (#22.5/15x2)
30 Dual DB Shoulder-to-overhead (#22.5/15x2)
40 Sync. Sit-ups

Weightlfting:
Part 1:
5 sets:
2 Muscle Snatch from Blocks
40-50 %

Part 2:
From Blocks
Snatch Pull
squat Snatch - Pause 2 sec at the catch
7 x 1+260-75%
5 x 1+1 80-85%

Part 3:
Hang Power Clean
Hang Squat Clean
Jerk
6 x 1+1+2 65-75%
4 x 1+1+1 75-80%
4 x 0+1+1 85-90%

Part 4:
Snatch pos. deadlift
Every 45 sec for 6 sets:
6 Deadlift 110-115%