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WOD

08-21-19

By August 21, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Snatch Pull + Power Snatch + Hang Snatch (EMOM 8 @ 70-80%)

Snatch pull to hip, back to floor for Power catch , then back to mid thigh for full hang snatch.
Work at same load across, focus is on speed and technique at a moderate to heavy load.

Scary Stories (AMRAP – Rounds and Reps)

AMRAP 8

10 Power Snatch

12 HR Push Ups

RX+ 115/80-RX 95/65-M50+75/55 M60+ 65/45

Scale: PS load ~60%, Push Ups to Box, PS to Power Clean

Cool Down

1. 5-10 Min Bike

2. Hamstring Floss: 3 min per side

3. Pec Floss: 3 min per side

4. Pec Smash w/ Ball: 3 min per side