181130

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

In 10:00 build to a heavy single

If you are feeling a PR- send it!

If not, your goal is work to something you feel is “heavy” but you are still moving with speed and technique.

Snatch

Build to a heavy single

Then 2×2 @80% for speed and technique.

Metcon (AMRAP – Rounds)

EMOM for as long as possible

2 snatches @80% of your heavy + CTB

Performance- 8 CTB

Fitness- 6 CTB

Pull up scale is 9 pull ups

Scale with banded CTB for 8 if unable to complete pull ups.

**If you fail before 10min- rest 1 min and drop snatch weight and scale to 5 CTB/Pull ups to continue

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