Friday 150526

CrossFit W.0.D
Strength:
15:00 Min Build Up For The Following Complex:
1 Snatch Pull
1 Hang Snatch Above Knee
1 Hang Snatch Below Knee

Metcon:
5 Rounds For Time:
200m Run
3 RMU
6 Hang Power Snatch #43/30kg

CrossFit Weightlifting

Part 1:
Hang Muscle Snatch
Drop Snatch
6 x 2+1 45-55%

Part 2:
Snatch First Pull
Pausing Snatch - (pause 2 sec below the knee)
Snatch
6 x 1+2+0 60-75%
6 x 1+1+1 75-85%
4 1+0+1 90-95%

Part 3:
From blocks (knee level)
Clean Pull
Clean
Jerk
Clean
4 x 1+1+1+1 65-70%
5 x 1+1+1+0 75-80%
4 x 0+1+1+1 85-90%

Part 4:
5 min EMOM:
2 Push press + 3 Push Jerk
60-70 % from Jerk