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CrossFit 8/17/2018

16
Aug

CrossFit 8/17/2018

Gymnastics Warm Up:
2 rounds for quality
10 scap pull up
12 walking lunge step
20 second dip support

Central Nervous System Prep:
4 rounds – with an empty barbell
5 Hang power snatch
5 Overhead squat
5 drop snatch

Strength:
E(2nd)MOM x 5 rounds
Power Snatch (pause 3 second at knees) + 2 overhead squat

WOD:
Death by:
Power snatch
Toe 2 bar

Death by workout- EMOM format, each minute you add 1 rep to each movement until you cannot complete the specific number of reps

Minimum work- 7 minutes- if an athlete fails the number of reps before the 7th minute, they will continue to work and treat the workout as an AMRAP until 7 minutes is up

Scaled: 75/55 – hanging knee raise
Masters: 95/65
RX: 95/65

Intent: pick a weight that will let you get deep into this workout

Gymnasty Extra Credit:
3 sets – Rest as needed in between rounds
20/15 cal bike
Max attempt handstand push up (scale with max push ups)

Sweat Class
“Make Fatloss Great Again”
EMOM – 10 rounds – Bike
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Rest 1 min
Tabata DB Press
Rest 1 Min
EMOM – 10 rounds – Row
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