Monday the 24th

Games2013_NorCal_Midofday2_rotator

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O:

1) 7X1 Hang Snatch– work to a max for the day, rest;

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week, rest;

2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest;

S:

1a) 3X60 (seconds) ME Freestanding HS Push-ups – rest;
1b) 3X 15 (steps) Front Rack Walking Lunges – heaviest possible, rest;

C:

10 rounds

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats

POST

POST

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Filed under crossfit, metcon, Oly, strength & conditioning, WOD

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