Friday - 280624
CrossFit WOD:
Strength:
Paused Front Squat
2-2-2-2-2
*2sec Pause at the bottom of the first rep of each set
Metcon:
AMRAP in 20min of:
5 Toes-to-bar
10 KB Deadlifts (#24/16,x2)
15 Pushups
Weightlifting:
Part 1:
7 sets:
2 Snatch Balance
1 OH Squat
50-70%
Part 2:
Deficit Snatch Pull
Deficit Snatch
5 x 1+2 60-65%
5 x 1+1 70-75%
5 x 0+1 80-85%
Part 3:
Clean Deadlift
Hang Clean
8 x 1+2 65-75%
5 x 1+1 80-95%
Part 4:
5 sets:
1 Push Jerk
2 Split Jerk
70-75% from jerk
