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Thursday CrossFit

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CrossFit Seek and Destroy – CrossFit

Weightlifting

Power Snatch

20min. of Snatching:

Work up to a heavy complex:

2 Hang High Pulls

2 Hang Power Snatch

Drop the bar…

2 High Pulls from the floor

2 Power Snatch from the floor

* This should help your technique a lot today. We rarely just lift for 20min, so take advantage of learning some new cues today. On the high Pulls, be sure to keep that bar CLOSE to your body, get some good hip contact, and keep your elbows high and outside as you outline your body. Do not drop under the bar. Do not jump. Get high on your toes and just concentrate on pulling. You can concentrate on jumping a little more on the actual snatches right after. Keep your eyes FORWARD and try not to whip your head

Metcon

Metcon (AMRAP – Reps)

12min. AMRAP:

10 Toes-To-Bar

5 Devil Press 45/30s

At the 6min. mark switch to;

10 Wall Balls 20/14lb.

3 Devil Press 45/30s
RX+ is 50/35s