Week 4 day 4

Posted: September 27, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 rounds of: 200 m run, 10 DB clean, 10 DB thrusters

EMOM HS shoulder taps (EMOM x 8 mins :20 work)

Hand stand shoulder taps for 20 seconds of work

EMOM x 12 (12 x 3)

EMOM for 12 mins

6 mins of:

3 Power Snatches @ 65%

With running clock transition into

6 mins of:

2 Power cleans + 1 jerk @ 65%
The jerk is performed after second clean

Metcon (Time)

5 rounds for time:

2 power snatches #135/95

4 Overhead squats

6 Overhead Walking lunges with barbell

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