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Monday, April 16, 2018

2018 April 15
by bk

Barbell Skill Work (segment snatch)

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 snatch grip deadlift (to knees)
1 hang snatch high pull (from knees)
1 hang snatch (from knees)
1 snatch (from floor)
1 overhead squat
-choose a light to moderate working weight
-may add weight between sets

then…

AMRAP in 9 minutes:
Run 400m (buy-in)
20 abmat situps
15 wallball (20lb/14lb)
10 ring dips (box dips or pushups)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    April 16, 2018

    Snatch complex: 95#

    WOD: 3+33 Rx

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