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Crossfit Golden: Wednesday 10.9.13

8
Oct

Crossfit Golden: Wednesday 10.9.13

Warm-up/Mobility:

10min Coaches Choice

 
Strength:
 
15min to work on the following complex
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
 
Bar is not dropped during the complex 
 
Work in the 75% range  
Modify the complex as needed
 

Conditioning:

AMRAP 10min
100m Sprint (50m down, 50m back)
10 Power Snatch, 95#/65#
15 Lateral Jumps, over bar, 1=1

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