Friday - 260724
CrossFit WOD:
Strength:
E3MOM for 18min:
Weighted Chinups
3-3-3-2-2-2
Metcon:
4 Rounds for max reps:
1min KB Front Rack Lunges (#24/16,x2)
1min Toes-to-bar
1min Double Unders
*No rest between rounds
Weightlifting:
Part 1:
7-8 sets:
2 Snatch Balance
60-80%
Part 2:
From Blocks
Snatch (pause 2 sec at catch position)
7 x 2 65-75%
7 x 1 80-95%
Part 3:
Power Clean
Squat Clean
Jerk
5 x 1+1+2 60-65%
5 x 1+1+1 70-75%
6 x 0+1+1 80-90%
5 x 1+2+1 65-70%
8 x 1+1+1 75-85%
Part 4:
Snatch Pull
5 sets:
5 reps 110-115%
