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09/23/2015

22
Sep

09/23/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

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Strength / Skill

3 Position Snatch (power, hang, floor position) (3 Position Power Snatch + OHS)

3 Position Snatch (hip, knee, floor) power snatch + 1 OHS to heavy weight in 15 minutes

1×1 means you are doing all 3 positions.

We are going to work on that power snatch and work on getting full extension and really using the hips to get the most power out of our movements.

Three position snatches today – first from the power position, then from the hang position and then from the start position. We will also be working on good technique. When you pull from the ground you want to make sure you pass through the hang and the power positions on your way through.

WOD

Skill: Pistols~!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 box jumps, (30/24″)

20 one-legged squats, alternating

Stretch / Cool Down

MOBILIZE!!!!

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