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CrossFit — April 5, 2021

April 4, 2021 0 Comments

2021.04.05

Warm-up
:30 bike
10 scap pulls
:30 jump rope
:30 bike
8 kip swings
:30 jump rope
:30 bike
6 hanging knee raises
:30 jump

coach-led snatch warm up

1 hang power snatch + 1 hang squat snatch (1 complex every 1:30 for 10 sets)
AT HOME:
10x KB/DB hang power snatch + hang squat snatch per side
Metcon (Time)
150 single unders
50 alt. DB snatch (35/20)
40 hanging knee raises
30 cal row

Masters 60+ 25/15 DB
Rossfit (Time)
100 dubz
50 alt. DB snatch (50/35)
40 T2B
30 cal bike

15:00 cap

AT HOME:
T2B = v-ups
30 cal bike = 400m run