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2
Dec

12/2/16

CrossFit 45 North – CrossFit

Metcon

Row – 30 second repeats (cals) (5 Rounds for calories)

Row 30 seconds, rest 1 minute; repeat x 5 for calories

Weightlifting

Every 2 min on the 2 min for 20 minutes

(10 sets)

Sets 1 to 5 hang snatch – 2 reps linked building

Sets 6 to 10 – 2 reps not linked full snatch

Hang Snatch (5 sets x 2 reps linked )

record heaviest load and the number of sets you did it

Snatch (5 sets x 1,1 (2 reps not linked)

Power Snatch Cycling (6 Rounds for reps)

6 sets

Work for 30 seconds; rest for 30 seconds:

Max Unbroken Power Snatches – pick a load you can work without dropping the bar; this is mental grit and forearm grip work

weight in the comments

Post wod Mobility

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