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112613 CrossFit

26
Nov

112613 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds of:
10 Pull-ups
10 KBS (American)
5x Dislocates
10 OHS with PVC
3x Inchworms
10 KB Taters

Snatch Pull (5×2 increase)

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Squat Snatch (6×1 increase)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Games 115/85
Regionals 95/65
Open 75/55
Throwdown 45/35