Friday 050626

CrossFit W.O.D
Strength:
Front Squat
3-3-3-2-2-2

Metcon:
6 Rounds For time:
200m Run
1 Legless Rope Climb

CrossFit Weightlifting

Part 1:
5-6 Sets:
Tempo Snatch Pull
Hang Muscle Snatch
Paused Over Head Squat
(1+1+1) @40-50%

Part 2:
Snatch Pull
Squat Snatch
3 x (1+2) @65-75%
3 x (1+1) @75-85%
5 x (0+1) @85-95%

Part 3:
Squat Clean
Front Squat
Split Jerk
3 x (1+1+2) @70-80%
3 x (1+1+1) @80-90%
2 x (1+0+1) @90-95%

Part 4:
Snatch Pull
3x3 @105%
3x2 @110%