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5-9-2017

9
May
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5-9-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

SKILL

SKILL – SNATCH PULL; HANG SNATCH (No Measure)

SKILL – SNATCH PULL; HANG SNATCH

Weightlifting

Snatch (5 x 1)

5 x 1, 80% 1RM climbing

Scale1 :

80%, across

Scale 2:

pick load,

increase weight each set

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
** 7 min time cap

*Scale 1: 95/65#

*Scale 2: 65/45#

Scaled has option to hang or high hang snatch