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Tuesday

CrossFit Ktown – CrossFit

A: Metcon (No Measure)

Coach-led PVC work:

– hip pocket

– hip pocket high pull

– hip pocket full snatch

– behind the neck press, push press, power jerk, snatch balance

FX B: Overhead Squat (6-8 sets of slow building triples)

SP B: Snatch + Overhead Squat (6-8 sets of 3 hip pocket full snatch + 3 OHS)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 (Your pace):

20 H2H KBS

10 KB CJ R

10 KB CJ L

10 KB snatch R

10 KB snatch L

10 KB OHS R

10 KB OHS L

Keep it light and flow. Scale the OHS to front rack squat. Option to go hard if fresh or easy if post-Murph.

GUT: Metcon (No Measure)

Accumulate 4 min in your best boat pose.

By | 2018-05-23T16:46:04+00:00 May 28th, 2018|WODS|0 Comments

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