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Friday November 16th

15
Nov

Friday November 16th

Warm up
3 rounds
5 pull ups
10 push ups
15 squats
20 walking lunges

Snatch EMOM
0-1 Minute 10 power position power snatch
1-2 Minute 10 Hang position power snatch
2-3 Minute 8 from the shin with OHS
3-4 Minutes 6 full snatches, you can add weight at this point if you want
Then 10 Minutes EMOM of
3 touch and go snatches, try to add weight as you are going

WOD

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180508 Tips With Rory McKernan
The Kipping Bar Muscle-Up


Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
For time:
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans

Men: 65 lb.
Women: 45 lb.

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