Friday 210826
CrossFit W.O.D
Strength:
16:00 Min EMOM:
1.) 8-10 Strict Toes To Bars
2.)00:30 Sec 2KB Front Rack Hold #2x24/16kg
3.) 20 Alt. Russian Twists
4.) Rest
Metcon:
14:00 Min AMRAP:
20 Alt. DB Snatch #1x22.5/15kg
40 Double Unders
CrossFit Weightlifting
Part 1:
5-6 sets:
2 Sott Press
2 OH Squat
30-45%
Part 2:
Snatch Deadlift
High Hang snatch
Below the knee Snatch
5 x 1+2+0 50-60%
5 x 1+1+1 60-75%
5 x 1+0+1 80-90%
Part 3:
Tall clean
5 x 2 50-65%
Part 4:
Power Clean (low catch)
Jerk
Squat Clean **
7 x 1+1+2 65-75%
8 x 1+1+1 80-90%
**Try TnG after the jerk to the S. Clean
Part 5:
1+1/4 Front squat
5 min EMOM:
3 x 1+1/4 Front squat
50-65%
Hyrox
E5MOM for 12 sets, Alt:
Set 1-
600/400 m Run
Set 2-
20 m Sled push 120/100/80 kg
30 wall ball
Set 3-
500 m Row/Ski
Set 4-
15 Burpee push ups
30 DB Renegade Row
