Friday - 280723
CrossFit WOD:
Strength:
Back Squat
5-5-4-4-3-3
Metcon:
7 Rounds for time:
10 DB Deadlifts (#22.5/15,x2)
5 C2B Pullups
*EMOM - 4 Burpee Box Jumps
CrossFit Strength:
Part 1:
10-15 reps:
Snatch Drop
20-30 %
Part 2:
Hang squat Snatch
Squat Snatch
5 x 2+1 60-65%
5 x 1+1 70-75%
5 x 0+1 80-85%
Part 3:
Squat Clean
Front squat
Jerk
5 x 1+1+2 60-65%
5 x 1+0+2 70-75%
5 x 1+0+1 80-85%
Part 4:
Snatch Deadlift
4 x 3 95%
3 x 2 100%
