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| amazing pix from erin okonek site! |
saturday:
OLYMPIC WEIGHTLIFTERS
1. snatch: work up to a heavy single. then -5%x1, -10%x1, -15% x 1
2. cln and jerk: work up to a heavy single. then -5%x1, -10%x1, -15% x 1
3. fs: heavy single
CROSSFITTERS
Warm Up: Row 500m, then 3 rounds of 10x KB sumo deadlift high pulls (24KG/20KG), 10x KB swing(20KG/16KG), 5x KB snatch each arm(16KG/12KG), stretch of your choice.
W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
5x KB snatch each arm (32kg/24kg)
10x pistols each leg
15x pull ups
Extra Credit: 10 rounds: 30 sec max row, 30 sec rest.
Durability: max push ups in 2 min, rest 2 minutes, max sit ups in 2 min.
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