7/8/14 – CrossFit Fixx
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7/8/14

7
Jul

7/8/14

Main – CrossFit

Warm-up

3min jump rope
3×10″/10″ PVC Power Snatch
3×10″/10″ PVC Stall Cleans
3x (singles) C2B

Skills

2x burgener warmer (snatch focus)
45/35

Strength

A : 3 sets of the following complex:
2xStall Power Cleans
1xLow Hang Clean
2xJerks
B : 6 EotherMOM
3x 2-4 C2B [strict]
3x 2 Thrusters (as heavy as possible)

Metcon (Weight)

Snatch Ladder w/DU
50sec
10 DU (30singles)
1 Snatch
(45/35) Start

* If failure reached at before 5th set. Back weight off so 6 sets can be achieved.

Cool Down

3min MB Bear Hug Run (20/14)
3RDS: 20 Abmat situps + 5 leg raises + 5/side KB Russian twist (35/26)

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