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06.15.2015

CrossFit Worthy – CrossFit

Warm-up

30 Goblet Squats

20 Snatch Press Unders

10 Duck Walks

——————————–

3 High Hang Muscle Snatch

3 Snatch Balance

3 1st Pulls + High Hang Snatch

3 Snatch

Weightlifting

1): High Hang Snatch + Hang Snatch + Snatch (5×1; @ 70%; 2:00 Rest)

Metcon

2): Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

95/65#
If you have any shoulder pain or tightness, don’t hesitate to switch loading to dumbbells or kettle bells.

Strength Accessory

Swing – EMOM:

8-8-8-8-8 @124/88#

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