Friday Comp Day Whaaa whaaaaatttt?!

Power CrossFit – CrossFit

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SNATCH WARM-UP (No Measure)

10 SECOND HOLD FOR EACH OF THE FOLLOWING MOVEMENTS:

1.) Squatting Stretch- Snatch grip the bar. Tuck the bar into hip pockets and squat below parallel. Arms will be in a scarecrow position. Tall upright chest position.

2.) Overhead Receiving Position- Stand up with bar still holding snatch grip.

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

14 min AMRAP:

• 2 Power Snatches 75/55#

• 2 Air Squats

• 2 Push Jerks 75/55#

• 2 Bar-Facing Burpees

• 4 Power Snatches 75/55#

• 4 Air Squats

• 4 Push Jerks 75/55#

• 4 Bar-Facing Burpees

… continue +2 rep pattern until time is up.

RX-75/55#

Scaled-55/35#

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