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Blog Friday, 12.29.2017

Blog

Friday, 12.29.2017

  • by rbwrv
  • December 29, 2017

Friday, 12.29.2017

CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm

Warm up:

3Rounds

-5 Good mornings

-5 Hang power Snatch

-5 Snatch Grip Push Press

-5 Overhead Squat

Mobility:

Overhead

Hips

Posterior Chain

Strength:

3 Minute EMOM

-4 Power Snatch @ 115/75

Rest 1 Minute

3 Minute EMOM

-3 Power Snatch @ 135/95

Rest 1 Minute

3 Minute EMOM

-2 Power Snatch @ 155/105

WOD:

For Time

-400m Run

-10 Back Squat (115/75)

-300m Run

-10 Front Squat

-200m Run

-10 Overhead Squat

-100m Run

-10 Shoulder 2 Overhead

Accessory:

Plank Holds

-4×30 seconds

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