Friday 180926
CrossFit W.O.D
Strength:
E02:30MOMx6 Sets:
1 Power Clean
2 Hang Squat Cleans (Above Knee Cap)
Metcon:
15:00 Min EMOM (For Max Reps):
1.) Double Unders
2.) Hang Power Cleans #43/60kg
3.) Air Squats
4.) Cals Row
5.) Rest
CrossFit Weightlifting
Part 1:
5 sets:
1 Muscle Snatch
2 Snatch Balance
40-60%
Part 2:
Snatch Pull
Below the knee snatch
4 x 2+2 60-65%
5 x 1+2 70-75%
4 x 0+1 80-85%
Part 3:
Deficit Clean
6 x 2 65-75%
6 x 1 80-90%
Part 4:
Pausing Dip
Split Jerk
4 x 1+2 65-75%
4 x 1+1 80-85%
Part 5:
3-4 sets:
10 BB Squat Jump 35-45% from Back squat
1 min rest
Hyrox
7 min Work:
10-20-30-40....
wall ball
Burpee to plate
7 min work
1000/800 m Run
Rest
7 min work:
10-20-30-40...
m Sled push 150/100/60 kg
cal Row
7 min work
1000/800 m Run
Rest
7 min work:
10-20-30-40...
wall ball
DB Renegade Row
7 min work
1000/800 m Run
Rest
7 min work:
10-20-30-40...
Sandbag walking lunges 20/10 kg
Sit ups
7 min work
1000/800 m Run
