January 18, 2017

CrossFit By The Sea – CrossFit

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Weightlifting

Hang Snatch + Snatch

**Complete one hang snatch and without dropping the bar touch and go one full snatch. Rest as needed between sets.

**Beginner athletes work on Power Snatch.

**Advanced athletes work on Squat Snatch.
Take 15 Minutes to Work As Heavy As Possible

Metcon

Metcon (Time)

For Time:

Buy In: 1,000/750 Meter Row

Immediately Followed By:

Three Rounds of:

20 Thruster

20 Sumo Deadlift High Pull

Rx: (95/65)

Rx+: (115/75)

**Time Cap: 18 Minutes**

Competition Side Work

Metcon (Time)

For Time:

30 GHD Sit Up

30 Toes to Bar

60 Hip Extensions

30 Toes to Bar

30 GHD Sit Up

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