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81917

19
Aug

81917

J5 CrossFit – CrossFit

how much wood would a wood chuck chuck if a wood chuck NORRIS

Weightlifting

Full Body Warm-up

Barbell Warm-up

SNATCH SOTTS PRESS

3×5 w/ BB or 65/45

SNATCH TECHNIQUE WITH BARBELL 3×5

OVERHEAD SQUAT 3X2 80%-85%

SNATCH 3-2-1

8 SINGLE SNATCHES AT 75% OF YOUR TOP SINGLE.

SNATCH PULLS 3X3 90%-100%

FRONT SQUAT 3-2-1 (WORK ON DEPTH AND EXPLODING OUT OF THE HOLE.)

BACK SQUAT 3X3 3 WORKING SETS 85% (STICK TO THIS PERCENTAGE.)

GROUP STRETCH

Metcon (AMRAP – Reps)

20 min amrap

teams of 2

GOLD

20 squat cleans 135/95

40 wall balls 20/14

20 shoulder to overhead 135/95

40 american k swings 53/35

20 cal row

400 m run ( may break up into 200s)

2 rope climbs

SLVR

115/75

20/14

115/75

53/35

Bronze

95/65

14/10

95/65

44/26

10 ring rows from elevation

1 round = 182

run counts as 40