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CrossFit Nauset – CrossFit

W

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Warm-up

WARM-UP (No Measure)

500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 snatch lands 2,4,6

10 sots press

10 pvc pass thru

10 Overhead squat

SKILL:

XXX: Snatch (DO NOT SCORE)

wk1: Snatchwork (EMOM10: @70% of 1 RM)

-snatch grip deadlift

ground

-snatch grip deadlift

to the hang position

-hang power snatch

ground

-squat snatch

Metcon

Metcon (Time)

For time:

This COMPLEX:

3 DEADLIFTS

2 HANG POWER CLEAN

1 S2O

3x COMPLEX 95/65 ………………….by 2min

3X COMPLEX 115/85 ………………….by 4min

3X COMPLEX 135/95 …………………by 6 min

3X COMPLEX 155/115 …………………by 8 min

3X COMPLEX 185/135 ………………..by 12 min

-time cap 12min
Compare to Metcon 7/23/19