Friday 170426
CrossFit W.O.D
Strength:
Sumo Deadlift
5X5
Metcon:
E02:00MOM, Alt x 8 Rounds: (AMRAP)
1.)10 Hang Power Snatch #43/30kg
20 V-Ups
2.)2 Rope Climbs
4 WallWalks
6 SDHP #43/30kg
CrossFit Weightlifitng
Part 1:
5-6 sets:
2 Tall Snatch
40-50%
*Part 2:
From Blocks
Snatch Pull
squat Snatch - Pause 2 sec at the catch
7 x 1+260-75%
5 x 1+1 80-90%
Part 3:
High Hang clean
3 x 3 65-75%
3 x 2 80-85%
Part 4:
Pausing Clean
Jerk
6 x 1+2 65-75%
6 x 1+1 85-90%
Part 5:
Push Jerk
5 x 3 60-75%
