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12.22.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

6 Steps Overhead Duck Walk

Then with an empty bar:

5 Snatch Pull

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A): Snatch (Heavy Single; 5×1 @ 75%; E2:00)

B): Back Squat (5×4; @ 77.5%; E:115)

Metcon

C): Metcon (Weight)

EMOM x 10:00

5-8 Box Jumps 24/20

5-8 Push Jerk 155/95
Choose weights/heights/and reps that are sustainable yet challenging TO YOU.

Accessory

D): Metcon (Weight)

*Swing – EMOM: 10-10-10-10-10 @124/88#

*Rev. Hyp – 3×25

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