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8517 old and conditioning

5
Aug

8517 old and conditioning

J5 CrossFit – CrossFit

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 75%-80%

SNATCH 3-2-1

10 SINGLE SNATCHES AT 70% OF YOUR TOP SINGLE.

SNATCH PULLS 3X3 80%-90%

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

BACK SQUAT 3X3 3 WORKING SETS 70% (STICK TO THIS PERCENTAGE.)

GROUP STRETCH

Metcon (Time)

3 rounds for time

teams of 2

row or row 800 m (both)

30 power clean and jerk

100 double unders

60 wall balls

Gold rx+

135/95

20/14

Slvr rx

115/75

20/14

Brnz

95/65

14/20

singles x2