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07.11.2014

Main – CrossFit

Due to the “Fittest on the 45th” Competition in Gaylord tomorrow, there will be no classes on Saturday. Have a GREAT weekend!!

Snatch Warm-up (B) (No Measure)

5 High Hang Muscle Snatch
5 Snatch Balance
5 Drop Snatch
5 High Hang Snatch
5 Hang Snatch
5 1st Pulls
5 Snatch

Weightlifting

A): Snatch (@ 75%: EMOM x 6:00)

1 Full Snatch every minute for 6 total reps

Clean & Jerk Warm Up [B] (No Measure)

6 Shave & Receive
6 Pull Under
6 High Hang Clean
6 Hang Clean
6 1st Pulls
6 Clean
6 Split Jerks

B): Clean and Jerk (@ 75%: EMOM x 6:00)

1 Full C+J every minute for 6 total reps

Metcon

A): Metcon (Time)

For Time:
21-15-9
Front Rack Rear Lunge 135/95#
*200m run before each round
Run, Lunge, Run, Lunge, Run, Lunge
Hold Barbell in front rack position, step back into lunge, then back up to standing. That is one rep.

B): Metcon (Weight)

B) E2M x 10:00 [R+L]
Forward step
+ Side step
+ Rear step
Heavier than last time.

Skill

If you are working on strict MU:
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5
*Strict MU 1-1-1-1-1 or 2-2-2-2-2
[add weight]

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