Friday 310726

CrossFit W.O.D
Strength:
E02:30MOMx6 Sets:
3 Position Snatch
Hang
Hang Below Knee
From Floor

Metcon:
E03:00MOMx6 Alt. Rounds:
1.) 500/400m Row
2.) AMRAP:
5 Power Snatches #43/30kg
10 Hand Release Push Ups

CrossFit Weightlifting
Part 1:
6 sets:
2 Muscle Snatch
1 Drop snatch
45-60%

Part 2:
Snatch Pull
Snatch
Hang Snatch
6 x 1+2+0 60-75%
7 x 0+1+1 80-95%

Part 3:
3 Pos. Clean DL
Below the knee Clean
Jerk
Clean
6 x 1+1+1+0 60-75%
7 x 0+1+1+1 80-90%

Part 4:
5 sets:
3 Push Jerk
60-70%