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Main – CrossFit

Weightlifting

1 Snatch + 2 Overhead Squats (EMOM 10)


Yup, that’s actually 3 overhead squats as it IS a “squat snatch”. So, snatch, OHS, OHS. Every minute on the minute for 10. Feel free to stay light and work form or go heavy if you’re feeling good. If you miss, you can’t increase. Gotta be legit reps.

Increase weight or stay the same for the 10 minutes. Post your highest successful weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
12 Wall Ball (20/14lbs to 10′)
9 Toes to Bar
6 Power Cleans (155/105lbs)
30 Double Unders

Rx’d – 155/105lbs
Level 4: 135/95lbs
Level 3: 115/75lbs
Level 2: 95/65lbs
Level 1: 75/55lbs

Weight should be somewhat medium/heavy. More so just enough that it’s annoying as opposed to looking forward to it.

Kip those “toes to bar”. Hit your toes if you can, if not, I DON’T CARE, just kip those suckers.

Double the singles for those of you lacking DU.

Extra

Clean (Build to Heavy Double + 3 Singles at that Weight)

Chest-To-Bar Pull-ups (7 Sets of 9 UB with 1:00 Rest Between)


Normal rules apply. Butterfly first, then worry about butterfly C2B.

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