Friday 290526

CrossFit W.O.D
Skill:
14:00 Min Practice Double Unders

Metcon:
E02:00MOMx6 Rounds, Alt:
1.) 15\12 Cals Row
**Into Max Wall Ball Shots #10/6kg For The Remaining.

2.)15 Dual DB Hang Squat Cleans #2x22.5/15kg
**Into Max Bar Muscle Ups For The Remaining.

**01:00 Min Rest B\W Rounds

CrossFit Weightlifting
Part 1:
5-6 sets:
2 Tall Snatch
40-50%

Part 2:
Snatch Deadlift
Below the knee Snatch
Snatch
6 x 1+1+1 65-80%
3 x 1+0+1 85-90%
3x 0+0+1 90-95 %

Part 3:
High Hang clean
3 x 3 65-75%
3 x 2 80-85%

Part 4:
Pausing Clean
Jerk
6 x 1+2 65-75%
6 x 1+1 85-90%

Part 5:
5 min EMOM:
1 push press+ 5 push Jerk
70-75% from Jerk