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CrossFit Nauset – CrossFit

GM

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 snatch lands 2,4,6

10 sots press

10 cassock squat

10 pvc pass thru

SKILL:

XXX: Snatch (DO NOT SCORE)

Wk 1: Snatchwork (EMOM10 @ 65% of 1RM SNATCH)

-snatch grip deadlift

ground

-snatch grip deadlift

to the hang position

-hang power snatch

ground

-squat snatch

Metcon

Metcon (Time)

5 RDS for TIME:

50 double unders

15 Toes 2 Bar