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CrossFit TW18 Staines 28/03/19

CrossFit TW18 – CrossFit

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Warm-up

2min Bike / Row

Toomey Warm-Up
5 Inch worms
5 Behind the-neck snatch grip presses
5 Behind the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell in back rack
10 Ninja squats (5 on each side) with barbell in back rack

Burgener Warm-up
5 Down/Up
5 Scarecrow
5 Muscle Snatch
5 Snatch Drops (1/2)
5 Snatch Drops (full)

Weightlifting

Hang Snatch (15min EMOM – 2 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES
40 DUs
10 Power Snatch
8 Box Jump Overs (20″)

– Rest 2:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES
40 DUs
8 Power Snatch
6 Box Jump Overs (24″)

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