CrossFit – Thu, Feb 22

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

2 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 Sots press

– Rest :10

Snatch (- RX –
For load:
5-5-3-3-1-1-1
Snatch

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For load:
3-3-3-3-3-3-3
Snatch)

Skill Work (5 Rounds for weight)

Post-workout:

5 sets:

3 snatch pulls

– At or slightly above max snatch weight

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Reps)

EMOM 16:

Min. 1 | 3 burpees + max vertical jump

Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb)

– Use one dumbbell.