July 10, 2018 - No Comments!

7.10.2018

HomeGrown CrossFit - CrossFit

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A: Power Snatch (On the 1:30 for 5 sets)

1 x Snatch Pull

1 x Hang Snatch High Pull

1 x Power Snatches

2 x Overhead Squats.

(Technique loads. Not to exceed 50/60% of RM for Power Snatch

Note: Record Power Snatch

B: Squat Snatch (EMOM 9)

2 Reps at the following percentages

Minute 1, 2, 3 @ 60%

Minute 4, 5, 6 @ 65%

Minute 7, 8, 9 @ 70%

Record 2 Reps @ 70%

C: Metcon (Time)

Conditioning
Rep Scheme; 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (R+115/75, Rx 95/65)

30 x R+ Double Unders or 60 Rx Singles.

Note: DU/Singles performed after each rep scheme

Published by: Breanne Feudale in Uncategorized

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