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CrossFit Golden: Thursday 4.14.16

13
Apr

CrossFit Golden: Thursday 4.14.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
KellySmile
Kelly has been wanting to get featured on the blog for a while now, here you go!
Strength
Every 2 minutes, for 20 minutes (10 sets): 3 Snatch Lift Offs + Snatch (4 reps per round)

For the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift

Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

Conditioning

Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters

Hang Power Snatches should be done in no more than 2 sets each round

 

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