20191123

Crossfit:

Soft in the Middle

Teams of 2:

5 Minutes to 1rm Snatch

Then,

12 Minute Amrap:

40/30 Calorie Row

30 Toes 2 Bar

40 Alt. DB Snatches 50/35

Then,

5 Minutes to 1rm Clean and Jerk

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Weightlifting:

Comp!!

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Comp:

Snatch:

8 Minute EMOM:

Minute 1 - 5 Power Snatches @50% of 1rm snatch

Minute 2 - 6 Power Snatches

Minute 3 - 7 Power snatches

*continue adding 1 power snatch every minute

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Clean:

8 Minute EMOM:

Minute 1 - 5 Power Cleans @55%  of 1 rm Clean

Minute 2 - 6 Power Cleans

Minute 3 - 7 Power Cleans

Minute 4 - 8 Power Cleans  

*continue adding 1 rep

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Good Mornings

4x8@25% of Back Squat 1rm

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Split Squats

4x8 each leg w/DBs

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Soft in the Middle

Teams of 2:

5 Minutes to 1rm Snatch

Then,

12 Minute Amrap:

40/30 Calorie Row

30 Toes 2 Bar

40 Alt. DB Snatches 50/35

Then,

5 Minutes to 1rm Clean and Jerk

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