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Tuesday 9.5.23

Posted on Monday, September 4, 2023

Workout of the Day

STRENGTH

Hang Snatch
1-1-1-1-1-1-1

Notes
Perform either a hang squat or power snatch working up through seven singles. Goal is to add a little weight to the bar each work set. Move fast!

METCON

Alternating Rep Rounds for Time of:
24-16-8 reps
Dumbbell Deadlifts
6-4-2 reps
Wall walks

Notes
This is a quick workout (3-4 minutes) and should be performed unbroken!
DB Deadlifts 50s/35s/20s
Go partial ROM to modify the wall walks

ASSISTANCE

3 sets of 15-20 Reps
DB Pull Overs


CrossFit Group Class Programming Template (WK1/8)


Some calisthenics fun with wall walks and self-assisted chin-ups

Demo of Today’s Metcon

Here are coaches Erick and David getting after today’s metcon. They performed the workout using 50lb DBs and both finished in 3:06

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