Wednesday the 19th

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INTRODUCTION TO CROSSFIT CLASS THIS FRIDAY @ 1500

***

RESERVE YOU SPOT TODAY!

O:

1) 7X1 Hang Snatch (above knee) – work to a max for the day;

2A) 3X5 Snatch Grip BTN Push Press – heavier than last week;
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120%.

S:

1a) 3X5 -3 Strict C2B + ME Kipping C2B Pull-ups;
1b) 3X12 (steps) Overhead Walking Lunges – heaviest possible.

C:

5 rounds

1:00 ME Wall Ball 20# (Males hit 12″ target)
1:00 ME Target Burpees
1:00 Rest

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1 Comment

Filed under Announcement, crossfit, fitness, Intro Class, Oly, strength & conditioning, WOD

One response to “Wednesday the 19th

  1. Hang Snatch 115
    Snatch first pull 165
    Snatch Push Press 75
    17/12, 15/9, 12/4, 12/6, 12/9

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