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WOD 011015: Partner Coaching 100 Burpees!


CROSSFIT Strength/Skill Snatch EMOM 8 Minutes 1 Power Snatch + 1 Full Snatch + 1 OHS WOD For Time: 3-6-9-6-3 Hang Power Snatch (95/65#) 6-12-18-12-6 Pull Ups 12-24-36-24-12 Double Unders   BARBELL A. Shankle Complex – 4 sets working up from 65% (1) cln deadlift + (3) clean pulls/shrugs (from the knee) then… hang clean

CROSSFIT

Strength/Skill

Snatch EMOM

8 Minutes

1 Power Snatch + 1 Full Snatch +

1 OHS

WOD

For Time:

3-6-9-6-3

Hang Power Snatch (95/65#)

6-12-18-12-6

Pull Ups

12-24-36-24-12

Double Unders

 

BARBELL

A. Shankle Complex – 4 sets working up from 65%
(1) cln deadlift + (3) clean pulls/shrugs (from the knee)
then… hang clean + 2 jerks
B. Sn Push Press – 5 x 5
C. Rows -any variation; pendlay, bent over, ring row 4×8

 

BOOTCAMP

WOD 1

Partner Coaching

100 Burpees For Time

Cashout

4 x 30 s any plank

15 s b/w planks

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demo demo demo demo demo demo demo demo demo demo