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122013 CrossFit

20
Dec

122013 CrossFit

Cleveland, Fairview – CrossFit

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
– Clean Warm-up

Clean Pull (4×3 increase)

Bar path and take off.

Squat Clean (15-min to work up to 1RM)

Metcon (AMRAP – Reps)

EMOTM for 10-min of:
5 Thrusters
7 KTE

Goal = 120 reps

Games 135/100
Regionals 115/85
Open 95/65
Throwdown 75/55