7.1.23
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Weightlifting
Skill Development
2 Rounds E90s
15 Hip Extensions
3 Rounds E90s
5 Nordic Curls
5 min EMOM
3 Tall Snatches
Strength
5 Rounds E2M
3 Snatch Grip Deadlifts w/ 5 sec pause at knee
3 Rounds E2M
2 Squat Snatches w/ 3 sec pause at knee
5 Rounds E2M
2 High Hang Squat Snatches
CrossFit
Metcon
30 min EMOM
1: 100’ Sled Push
2: 15 Slamballs @ 30/20 (RX+ 20)|
3: 20 Grasshoppers
4: 12 Ring Rows (RX+ 15)
5: 7 Ring Dips (RX+ 10)
6: 12 Alternating DB Power Snatches @ 35/25 (RX+ 50/35)
