July 16, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Snatch

Take 15 Minutes to Build to today’s heaviest Snatch.

Metcon

Metcon (3 Rounds for reps)

Three Sets for Max Reps:

AMRAP 3

200 Meter Run

10 Hand Stand Push Up

ME Power Snatch @ 80% of today’s heaviest.

* Rest 3 Minutes *

———————————————

Rx+

Squat Snatch @ 80%

Competition Side Work

Metcon (No Measure)

Not For Time:

Grab somebody in class and:

Row 2K at about 80% or challenge them to a game of Rolling.

and then…

Take 10 Minutes to:

Foam Roll and/or Lacrosse Ball Hamstrings and Lower Back.

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