Friday 170726

CrossFit W.O.D
Strength:
E02:30MOMx6 Sets:
3 T&G Power Snatches

Metcon:
5 Rounds For Time:
5 Power Snatches #50/35kg
7 Pull Ups

CrossFit Weightlifing
Part 1:
7 sets:
2 Muscle Squat Snatch (no contact)
40-50%

Part 2:
Pausing Snatch
Hang Snatch
7 x 1+1 60-80%
6 x 0+1 85-90%

Part 3:
Clean First pull
TnG Clean
Jerk
6 x 1+2+1 60-75%
6 x 1+1+1 80-85%

Part 4:
4 sets:
3 Behind the neck Jerk
60-70%

Part 5:
3 sets:
2 Pausig Jerk Dip (5 sec hold)
5 x 3 90-100%