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NEWS

08/07/2017 WOD

By Logan | In WOD | on August 7, 2017

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

AMRAP 10:

— 200m run

— 10 sit-ups

— 10 Russian twists (light)

— 10 banded pass throughs

— 10 banded pull aparts

— 10 banded face pulls

— 10 PVC OHS therapy on rig

— 10 beat swings

— 10 toe pulls

— 10 Samson stretches

Weightlifting

Metcon (6 Rounds for weight)

EMOM 18:

Min 1: Power snatch

Min 2: Power snatch + overhead squat

Min 3: Squat snatch
Add weight after each squat snatch!

Power Snatch (For reference/data entry)

Squat Snatch (For reference/data entry)

Snatch (For reference/data entry)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 transverse wall balls (20/14)

25′ overhead walking lunge

10 medball sit-ups (20/14)

25′ overhead walking lunge
25′ = 1 rep

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