Friday Comp

Power CrossFit – CrossFit

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SNATCH WARM-UP

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

Open 18.0 (Time)

The 18.0 CrossFit Open WOD

21-15-9

-Dumbbell snatch(50/35#)

-Burpee

*Movement standards:

All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.

Feet must be kept together on the burpees, any stepping will render the workout scaled.
Scaled is the same as the Open.

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