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130930

30
Sep

130930

Main – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Metcon

Metcon (Time)

5 RDS

6 Muscle-ups (sub 3 pull-up & 3 HR push-ups per MU)
200m med ball run 20/14

Games Prep Weightlifting

Snatch complex 1

Hang Snatch + Snatch + OHS

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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