Friday 270226

CrossFit W.O.D
Strength:
4 Supersets:
5\5 Bulgarian Split Squats
5 Weighted Push Ups

Metcon:
E04:00MOMx5 Rounds:
24\18 Cals Bike
Into Amrap Of:
8 Ring Rows
12 Russian KB Swings #32/24kg

Weightlifting

Part 1:
5-6 sets:
2 Snatch Deadlift (Tempo)
2 High Hang snatch

45-60%

Part 2:
Pausing Snatch
Snatch

4 x 2+0 60-70%
5 x 1+1 75-85%
5 x 0+1 90-95%

Part 3:
Power Clean
Below the knee Clean

6 x 1+1 65-80%
5 x 0+1 85-90%

Part 4:
Pausing Dip
Push Jerk
Split Jerk

4 x 1+1+1 60-75%
4 x 1+0+1 80-85%