Friday 240726
CrossFit W.O.D
Strength:
Back Squat
5X5
Metcon:
15:00 Min EMOM:
1.) 20 Russian KB Swings #32/24kg
2.) Max Rope Climbs
3.) Rest
CrossFit Weightlifting
Part 1:
7 sets:
2 Drop Snatch
1 OH Squat (pause 2 sec at the dip)
40-50%
Part 2:
Hang Snatch Pull
Hang Snatch
OH Squat
6 x 2+2+0 60-80%
7 x 1+1+1 85-90%
Part 3:
From Blocks
Clean
Jerk
5 x 2+2 60-70%
4 x 2+1 75-85%
5 x 1+1 90-95%
Part 4:
5 sets:
3 Press in Jerk position
60-70%
