Friday - 250823

CrossFit WOD
Metcon:
35:00 AMRAP
In pairs
20 Goblet Step Ups 24/16kg
500/400m Row/30/24Cal Bike - Split 250m/15cal each
20 C2B
200m Run
20 HSPU
500/400m Row/30/24Cal Bike - Split 250m/15cal each

Weightlifting:

Part 1:
5-6 sets:
2 Snatch Balance
65-75%

3 sets:
1 Snatch Balance
75-90%

Part 2:
Power Snatch (low catch)
Snatch
4 x 1+2 60-65%
4 x 1+1 70-75%
4 x 0+1 75-90%

Part 3:
Clean Deadlift
Hang Clean
Jerk
4 x 1+1+2 60-70%
4 x 0+1+2 75-80%
4 x 0+1+1 80-85%

Part 4:
6 sets:
3 Jerk Balance
40-50%

Skills
Toes To Bar