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May 21, 2019
3 Position Power Snatch Hang; Below Knee; From Ground Metcon (Time) 21-15-9 SDLHP Toes to Bar
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Warm-up Banded w/y banded Split Squat Bench Prep: Demo Coaches Pace Reverse Pick-Drill: 1 Min Arms 1 Min Arms/ Shoulders 1 Min Arms/ Shoulders/Legs Metcon Prep: Row 250m Bench x10 Walking Lunge x25ft Row 200m Bench x5 Front Rack Walking Lunge x25ft Row 150m Bench 1-2 (Metcon weight) OH Walking Lunge x25ft Metcon (Time) Row...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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