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CrossFit Golden: Wednesday 1.29.14

28
Jan

CrossFit Golden: Wednesday 1.29.14

TimMarine

One of our Marines, Tim, tossing the ball up just underneath his flag.

Thank you (and everyone else at the gym who serves, or has served) for everything!

 

Strength

Snatch Balance + 3 Overhead Squats (1 Snatch Balance + 3 Overhead Squats)

Conditioning

Power Snatch (115/75), 12 reps

Box Jump (30/24), 12 reps

Power Snatch (115/75), 9 reps

Box Jump (30/24), 9 reps

Power Snatch (115/75), 6 reps

Box Jump (30/24), 6 reps

Power Snatch (115/75), 3 reps

Box Jump (30/24), 3 reps

Then… 600m Run

 

Time ends when the athlete touches their barbell after the run.

If weather does not permit, athletes should row 300m after the round of 9 reps and the round of 3 reps.

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