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11.09.2015

CrossFit Worthy – CrossFit

Warm-up

30/20/30

Weightlifting

Then with an empty bar:

3 Snatch Pull + HH MSn

3 High Hang Snatch

3 Paused Snatch

3 Snatch

A): Snatch (EMOM x 20:00)

start with an empty bar and build.

B): Back Squat (5×5, E2M)

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Skill Development

*Arch/Hollow Swing on bars; 3×20

*Bar MU; 2-2-2-2-2; EMOM

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