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CrossFit 3.28.17

27
Mar

CrossFit 3.28.17

CFPC – CrossFit

Warm-up

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Weightlifting

1: Snatch (Spend 15 min working to a heavy single for the day)

Squat Snatch, or Power into an Overhead squat. Beginner start from the hang position.

2: Overhead Squat (6×3 @75%+, w/ 32X1 Tempo, Rest 2 min)

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