Friday 200226

CrossFit W.O.D
Strength:
15:00 min Build Up To:
Clean+Front Squat+Jerk
(1+2+1)

Metcon:
For Time:
2 Rope Climbs
20 Push Ups
2 Rope Climbs
40 Sit-Ups
2 Rope Climbs
60 Air Squats
2 Rope Climbs
40 Toes To Bars
2 Rope Climbs
20 HSPU

Weightlifting
Part 1:
6 sets:
2 Muscle Snatch
2 Snatch Balance

45-60%

Part 2:
Defict Snatch Pull
Deficit Snatch
4 x 2+1 60-70%
5 x 1+1 75-85%
4 x 0+1 90-95%

Part 3:
Hang Clean
Front squat
Jerk
5 x 2+1+1 60-65%
6 x 1+1+1 70-85%
4 x 1+0+0 90-95%

Part 4:
5 sets:
2 Push Jerk + 1 Split Jerk
60-80%