Friday 280826

CrossFit W.O.D
Strength:
E02:00MOMx8 Sets:
2 Snatch Balance
1 Tempo Overhead Squat @53X1

Metcon:
For Time:
21-15-9
Hang Power Snatch #43/30kg
Lateral Burpees Over The Bar

CrossFit Weightlifting
Part 1:
6 sets:
2 Hang Muscle Snatch
1 High Hang Snatch
40-50%

Part 2:
Hang Snatch Pull
Below the knee Snatch
OH Squat
5 x 1+2+1 65-75 %
7 x 1+1+0 80-90%

Part 3:
Tempo squat Clean
Hang Clean
Jerk
6 x 1+1+2 65-75%
6 x 1+1+1 80-90%
4 x 0+1+1 90-95%
**Tempo- 3 sec to knee level

Part 4:
1+1/4 Front squat

6 min EMOM:
3 x 1+1/4 Front squat
60-65%