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CrossFit – Sun, Aug 2

CrossFit One World – CrossFit

LVL – Snatch Complex (15 Min E3MOM
2 Cycles of Snatch Complex
@ 50% of Hang Power Snatch
Increase 5-10 Every Set)

Snatch Grip Deadlift (Stop Before Hip Extension)
Hang Power Snatch
Snatch Balance (Drop Snatch If Proficient)
Overhead Squat
Snatch

LVL 1 Mindblow (AMRAP – Rounds & Reps)

12 Min AMRAP

2-4-6-8-10-12-14-16-18-20

Thrusters 95/65 RX+ 115/85

Burpee Box Jumps Over 20/14

Rest 60 Sec

6 Min Time Cap

20-18-16-14-12-10-8-6-4-2

Handstand Push Up

Box Jump 20/14

Detail: First AMRAP climb the ladder until time expires Then wherever you ended up finishing for example 9th (18TH Rep) Round. The 6 Min Time Cap WOD will begin the descent from the 9th(18th Rep) Round then 8th (16th Rep) and so on. Record Time Complete on result notes

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