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28
Sep

9/28/16

CrossFit 45 North – CrossFit

Warm-up

Row 600 Meter Time Trial (Time)

As hard as possible

Weightlifting

Hang Snatch (EMOM 5 Minutes – 2 hang snatch linked)

Build if possible

Edit the number of sets if you end up doing the same weight for multiple sets

Hang Snatch + Snatch (EMOM 5 minutes linked)

start at last hang snatch double weight and build if possible

after the last minute; rest 3 minutes

Snatch (EMOM 8 Minutes – 1 rep building)

start ligther than previous emom if necessary

rest 3 minutes after last rep

Power Snatch Cycling (6 Rounds for reps)

EMOM for 6 minutes

Max reps in 30 seconds

record each set
this is supposed to be light so you don’t drop the bar hardly at all or ideally not at all

record weight in comments

Post wod Mobility

banded shoulder stretches

roll lats

cobra

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