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CrossFit TW18 Staines 18/03/2019

CrossFit TW18 – CrossFit

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Warm Up

Warm-up (No Measure)

2 Rounds…
8 Shoulder Dislocates
8 Band Pull Aparts
8 Hollow Taps
8 Lumbar Ext

2 Rounds…
5 Snatch Hip Drives
5 Snatch High Pulls
5 High Hang Muscle Snatch
5 Hang Power Snatch

1 Round…
5 Power Snatch (Workout Weight)

2 Rounds…
5 Power Snatches
5 Bar Facing Burpees
2 Bar Muscle Ups (2nd Rd 1BMU)

WoD…

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

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