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07.06.2015

CrossFit Worthy – CrossFit

Warm-up

10 Goblet Squats

10 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 (5x(1+1+1); @ 75%; 2:00 Rest)

2): Back Squat (50%x5, 60%x3, 70%x1, 75%xAMRAP; 2:00 rest)

On last set push for as many reps as possible. Ideally, stop when you start to slow your reps down, but definitely do not fail!

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in12:00

A1: 20 Wall Ball

A2: Burpee (score)

A3: Supine Ring Row (score)

Strength Accessory

Swing – EMOM:

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

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