6/3/14 – CrossFit Fixx
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6/3/14

2
Jun

6/3/14

Main – CrossFit

Warm-up

3min jump rope footwork
3×10″/10″ PVC Snatch
3×10″/10″PVC Power Clean
3×10″/10″ PVC Push Jerk

Skills

5min high box snatch skill work at low weight – for technique

20 pvc only drop snatches

Strength

Snatch (3 x 1 85-100%)

3 sets of the following:
1xPower Clean
2xLow Hang Power Clean
3xJerk”

WOD

Metcon (Time)

12min running clock:
1 Min KB Single Arm Snatch (35/26)
2 Min DU
2 Min KB Single Arm Snatch
3 Min DU
3 Min KB Single Arm Snatch

Cool Down

2rnd – 10m crab walks, 10 m bear crawls, 10 hollow rocks

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