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WODs

Playground – Broward CrossFit 08-06-15

By 08/05/2015No Comments

Broward CrossFit – CrossFit

Snatch Position Drill (No Measure)

3 Sets

10 second Quad Snatch Position

10 second Standing Overhead Position

10 second Overhead Squat Position

Squat Snatch (15 min to find heavy double. )

Metcon (AMRAP – Reps)

Ping Pong EMOMs

EMOM #1 – 10 Minutes

Odd minute 15 Vertical KB Swings 53/35 (Rx) 70/53 (Rx+)

Even minute 10 Box Jump Overs 24/20 (Rx) 30/24 (Rx+)

-rest 5 Minutes then

EMOME #2 – 10 Minutes

Odd minute 10 Burpees (Rx) 15 Burpees (Rx+)

Even minute 20 Double Unders (Rx) 40 Double Unders (Rx+)

Steven