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:
1 Snatch Pull
2 High Hang Snatch
40-50%

Part 2:
Snatch Pull
Below the Snatch
6 x 1+2 65-75%
8 x 1+1 80-90%

Part 3:
From Blocks
Clean
Jerk
7 x 2+1 65-75%
6 x 1+1 80-95%

Part 4:
Behind the neck Jerk
5 x 3 60-80%

Part 5:
3-4 sets:
10 BB Squat Jump 35-45% from Back squat
1 min rest