Friday 070826

CrossFit W.O.D
Strength:
Push Press
5-5-3-3-3

Metcon:
For Time:
1,2,3...10:
Deadlifts #80/55kg
Lateral Burpees over the bar

CrossFit Weightlifting
Part 1:
Muscle Snatch
High Hang Snatch
3x(2+2)@40-45%
3x(1+2) @45-55%

Part 2:
Snatch Pull
Hang Snatch Above The Knee
Hang Snatch Below The Knee
4x(1+2+1) @70-75%
4x(1+1+2) @75-80%
4x(1+0+1) @80-90%

Part 3:
Squat Clean
Front Squat
Jerk
6x(1+1+2) @65-75%
6x(1+1+1) @75-85%

Part 4:
Back Squats
3x4 @75%
3x4 @80%