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160314

13
Mar

160314

CrossFit Soulshine – CrossFit

Olympic Weightlifting

Metcon (Weight)

EMOM for 12 min:

– Odd: 1 High Hang Power Clean

1 Hang Power Clean

1 Power clean (just below knee)

– Even: 20 DUs

* the focus is technique, not weight – triple extension at the top of the pull (full open hips, knees, and ankles)

Gymnastics

Metcon (No Measure)

EMOM for 8 minutes:

– 3 MU transitions/movement practice

* DO NOT PERFORM MUs, focus on specifics parts of the MU to work on in preparation for Open WOD 16.3

Conditioning

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 16.3

AMRAP in 7 minutes of:

– 10 Snatches (75/55)

– 3 Bar MUs

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