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Friday November 30th

29
Nov

Friday November 30th

Warm up-
3 rounds
Row 10 cals
20 OHS with pvc
20 Pass throughs

Then-
0-2 Minutes 10 power position power snatch
2-3 Minutes 10 Hang position power snatch
3-4 Minutes 10 Power Snatch from the knee

15 minutes to build to your heaviest 3 reps of TOUCH AND GO power snatch.

 

Regionals Event 4

For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180519 Tips With Rory McKernan
The Power Snatch
The Burpee


Scaling
Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

Intermediate Option
For time:
2 rounds of:
10 snatches, 125 / 105 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 75 / 55 lb.
12 burpees

Beginner Option
4 rounds for time of:
10 snatches, 45 / 35 lb.
6 burpees

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