190305

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Snatch 3 position

Hi Hang Snatch

Hang Snatch

Power Snatch
Work to a heavy complex then

3×2 @60-70% of your complex

Metcon

Metcon (Time)

20 Devils Press

20 HSPU

20 Double DB Snatch

20 burpee box jump overs

Performance/Fitness- 50/35

*Performance- Strict HSPU

Accessory

3 sets

10-12 Heavy Weighted Sit Ups

5ea side Birddogs

10-12 Barbell Roll Outs

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