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02.09.2015

Main – CrossFit

Warm-up

*Monster walk band series

*10 Goblet Squats W/ Blue Band

*3x

3/3/3 Snatch Press W/ PVC

6 Steps Duck Walk

*Then with an empty bar:

3 Snatch Pull

3 Dude Pull

3 Power Snatch

3 Hang Snatch

3 Snatch

Weightlifting

A): 2 Power Snatch + Snatch (EMOM x 10:00; 2 PSn + Sn; @ 60%+)

Base off of your Heaviest Snatch

B): Back Squat (60/70/80%x3+; E2M)

Last set go for max reps, leaving 1-2 in the tank.

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 11:00

30 DU

20 Air Squats

10 KB RSwings @ 53/35#

Skill Development

D): Metcon (Time)

NOT FOR TIME! Focus on the movements.

Skill Dev.

10 MU Transitions

10 C2B

10 Ring Dip

10 Ring Swing Toe Taps

10 Strict MU

10 HSPU

:20/:10×8 Hollow Rock

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