Friday 300126

CrossFit W.O.D
Strength:
On A 15:00 Min running Clock Build Up For A Heavy:
2 Power Cleans+2 Push Jerks

Metcon:
5 Rounds For Time:
10 Toes To Bars
15 Alt. DB Hang Clean&Jerk #1x22.5/15kg
20 Wallball Shots #10\6kg

WeightLifting
Part 1:
5 sets:
2-3 Hang Muscle Snatch
40-50%

Part 2:
Tempo Snatch DL (5 sec up)
Below the knee snatch
8x 1+1 65-80%

Part 3:
Power Clean
Jerk
Hang Clean
6 x 1+1+1 65-75%

Part 4:
Clean
Jerk
7 x 1+1 70-95%

Part 5:
Tall Jerk
6 x 3
40-55%