Friday - 311025

CrossFit W.O.D:
Strength:
Back Squat
4-4-3-3-3

Metcon:
For Time:
10 Dual DB Snatch (#22.5/15x2)
20 KB Swing (#32/24)
30 Dual DB Step-overs (#22.5/15x2)
20 KB Swing (#32/24)
10 Dual DB Devil Press (#22.5/15x2)

Weightlifting:
Part 1:
5 sets:
Muscle Snatch
High Hang snatch (pause 2 sec at OHS)
40-50%

Part 2:
High Hang snatch
3 x 2 55-60%
4 x 1 60-70%

Part 3:
Pausing Snatch (pause 2 sec at knee level)
10 x 1 60-90 %

Part 4:
Hang Clean
Jerk
5 x 1+1 65-75%
6 x 1+0 80-90%

Part 5:
Dip & Drive
Jerk
4 x 1+2 65-75%
4 x 1+1 85-90%