“8/21/13”

BOX – CrossFit

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MOB Warm up (No Measure)

Jog 400

Mobility x 10 each:
-trunk twist
-golf swing
-straight leg swing front + side
-inchworm+5 each step foot to hand
-high knee tuck + lunge

A: Hang Snatch (BELOW KNEE)

75% 3 sets @ 2 reps
80% 3 sets @ 2 reps
85% 3 sets @ 1 rep

B: Hang Clean (BELOW KNEE)

75% 3 sets @ 2 reps
80% 3 sets @ 2 reps
85% 3 sets @ 1 rep

C: Snatch Balance (4×1 Heavy, go up every time )

“Get chu some!” (Time)

Rx blue/red
For time:

10 russian swings
50 wall balls
20 russian swings
40 wall balls
30 russian swings
30 wall balls
40 russian swings
20 wall balls
50 russian swings
10 wall balls

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