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Tues WOD 042517

Tues WOD 042517

CrossFit Valitus – CrossFit

Weightlifting

Snatch Waves (Score= Heaviest single)

EMOM x 5 – 2 Hang Squat Snatches (build)

Rest 1:00

EMOM x 5 – 2 Hang Squat Snatches below knee (build)

Rest 1:00

EMOM x 5 – 1 Squat Snatch (build)

Metcon

Metcon (3 Rounds for reps)

1.) AMRAP 4:

30 Power Snatches (45/35)

30 OHS (45/35)

Max bar-facing burpees in remaining time

Rest 4:00

2.) AMRAP 4:

20 Power Snatches (75/55)

20 OHS (75/55)

Max bar-facing burpees in remaining time

Rest 4:00

3.) AMRAP 4:

10 Power Snatches (95/65)

10 OHS (95/65)

Max bar-facing burpees in remaining time
For Rx’+…..

1.) 95/65

2.) 115/85

3.) 135/95

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