Friday 190626
CROSSFIT W.O.D
Strength:
Weighted Pull Ups
5-5-5-3-3-3
Metcon:
E02:30MOMx6 Rounds:
7 Burpees To Target
30M 2KB Farmer's Carry #2x24/16kg
Into Max Reps:
Jumping Lunges
CrossFit Weightlifting
Part 1:
5-6 Sets 1+1 @60-65%
Slow Snatch Pull
Hip Snatch
Part 2:
Squat Snatch
3x3 @65-70%
3x2 @70-80%
3x1 @80-85%
Part 3:
Squat Clean
3x2 @80-85%
4x1 @85-90%
Part 4:
Paused Split Jerk From Rack
*2 Sec Pause at the Dip
E01:30MOMx6 Sets:
2 Reps, Build Up from @50-55% to 80%
