Friday 030726

CrossFit W.O.D
Strength:
E03:00MOMx5 Sets:
5\5 Weighted Box Step Ups @1151 (5 sec on the way down)
8 Weighted Push Ups

Metcon:
For Time:
15-12-9
Clean&Jerks #60/43kg
*200m Run After Each Set

CrossFit Weightlifting
Part 1:
6 sets:
2 Sott press
1 Drop Snatch
35-45%

Part 2:
Snatch first pull
Snatch
Hang Snatch
5 x 1+1+1 65-75 %
7 x 1+1+0 80-95%

Part 3:
Clean pull
Below the kne Clean
Jerk
6 x 1+2+1 65-75%
7x 1+1+1 80-95%

Part 4:
Jerk Balance
6 x 3
40-55%