Week 9 day 4

Posted: November 1, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m run every 100m perform 10 air squats + 5 push-ups

EMOM x 10 OLY (10 x 1)

EMOM x 10 minutes

5 mins 1 snatch @85%

With running clock transition into

5 mins of 1 cleans + 1 jerk @85%

Holds from bar or rings (6 x :40 holds)

EMOM x 6

Hold false grip on rings or hang actively from bar
Hang from bar actively in your scapula. Don’t hang loose at the bottom from your shoulders

Metcon (Time)

21-15-9

Deadlift #205/105

Burpee over bar

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