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10.05.2015

CrossFit Worthy – CrossFit

Warm-up

*3-5 Goblet Squats W/ Band

*3/3/3 Snatch Press W/ PVC

Then with an empty bar:

3 Snatch Deadlift [Pull]

3 High Hang Power Snatch

3 Hang Snatch @ mid thigh & @ knee

Weightlifting

A): High Hang Power Snatch + Hang Power Snatch @ mid thigh (55-65%x3x5; E2M)

Metcon

B): Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00

5 Deadlift @ 95/65#

5 Power Clean

5 Front Squat

5 Push Press

5 Back Squat

Strength Accessory

*Banded Face Pulls; 3×8

*Db Step Ups – 12-20″; 3×5/5

Heavier than last week

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