Tues 1-12-16

CROSSFIT

STRENGTH / SKILL

Every 30 seconds for 3 min
1 snatch pull @ 50%
1 squat snatch
-- rest 1 min --
every 30 seconds for 3 min
1 snatch pull @ 70%
1 snatch
-- rest 1 min --
EMOM 4
1-2 snatch @ 80%

WOD
AMRAP 10
"727"
7 power snatch (75/55)
20 DU's
7 burpee pull ups

HIT-CON

**These 2 workouts are one right after another with NO rest in between**

10,9,8…1
Push Ups
SDHP (Moderate to Heavy)

..then..

1,2,3…10
Box Jumps
Burpees



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