New Years Day!
10:00a-12:00p Open Gym
4:00p-6:00p Open Gym
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CrossFit
Hang Power Clean (BK)
Work to a heavy set of 4
85% of heavy set: 4×3
3 rounds for time:
300m Row
45′ Walking Axle Bar Lunge 90/70
15 Handstand Push-ups
~then~
AMRAP 3:00
Ring Dips
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Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch + 1 Snatch Grip Thruster (from back)
(add 10lbs/5lbs each set)
10:00 to establish:
3RM Clean (t&g)
Back Squat
Work to a heavy set of 3
85% of heavy set 3×2
AMRAP 7:00
7 Burpees to a 6″ reach
7 GHD Sit-ups
7 Box Jump 24/20
_________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch + 1 Snatch Grip Thruster (from back)
(add 10lbs/5lbs each set)
Back Squat
Work to a heavy set of 3
85% of heavy set 3×2
For total Reps + 3RM:
AMRAP 9:00
9 Burpees to a 6″ reach
9 Toes to Bar
9 Box Jump 24/20
~then~
6:00 to establish:
3RM Clean (t&g)
~then~
AMRAP 3:00
9 Deadlifts 275/185
9 Bar Facing Burpees
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Weightlifting
Rest
