Friday 250926
CrossFit W.O.D
Strength:
Romanian Deadlift
8-8-6-6
Metcon:
E04:00MOMx4 Alt. Sets:
1.) 24/18 Cals Row
Into AMRAP:
10 Hand Release Push Ups
10 V-Ups
2.) 30 Squat Jumps
20 Ring Rows
Into AMRAP Cals Bike
CrossFit Weightlifting
Part 1:
5-6 sets:
1 Muscle Snatch
1 Drop Snatch
40-60 %
Part 2:
Snatch Pull
Squat Snatch
4 x 2+2 60-70%
8 x 1+1 75-90%
3 x 0+1 95-100%
Part 3:
Clean DL
TnG Clean
6 x 1+2 65-80%
4 x 1+1 80-90%
Part 4:
Behind the neck Jerk
5 x 3 60-80%
Part 5:
4 sets:
10 BB Squat Jump 35-45% from Back squat
1 min rest
