Friday 091026

CrossFit W.O.D
Strength:
15:00 Min To Build For A Heavy Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Metcon:
12:00 Min AMRAP:
3 Bar Muscle Ups
6 Box Jumps
12 DB Snatches #1x22.5/15kg

CrossFit Weightlifting
Part 1:
5-6 sets:
2 High Hang squat Clean
2 Push press
40-60 %

Part 2:
Build to heavy rep :
Clean & Jerk
4 x 2+2 60-70%
6 x 1+1 75-90%
4 x 1+1 95-100%

Part 3:
Hang Snatch Pull
Hang Squat Snatch
5 x 1+2 55-70%
5 x 1+1 75-85%

Part 4:
6 sets:
3 OH Squat
70-80% from 1RM Snatch

Hyrox
In team of 2
1000 m Run (together)

2 Rounds: (split)
50 m Sled pull 120/80/40 kg
40 Burpee broad jump

1000 m Run (together)

2 Rounds: (split)
80 cal Row
40 Walking lunges

1000 m Run (together)

4 Rounds:
200 m Run (relay-each)
30 wall ball (split)