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Snatch / KB Swings / Burpee Broad Jumps

By 01/11/2011No Comments


Warm Up

500 Meter Row NFT

Burgener Warm Up

Workout of the Day (WOD)

Full Snatch on the minute for 15 minutes
rest 5 minutes
100 Russian Kettlebell Swings for time 70M/53W
rest 5 minutes
50 Meter Burpee Broad Jumps for time

Olympic Class @ 630PM Only

Snatch Grip Dead Lift 3x5reps

Hanging Power Snatch 3x3reps

Snatch ( 1 rep max)


CrossFit Movement and Mobility Cert w/ Kelly Starrett

Kelly and James shooting a video at “The Playground Gym” aka CrossFit Fort Lauderdale