4/8

EMOM for 10 minutes: Snatch Complex

1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat
EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS.

Then:

As many rounds as possible in 10 mins of:

15 Power Snatches 95/65 lbs
15 Wall Balls 20/14 lbs

Scott and Eddie planning CrossFit whoop ass

4/5

CrossFit Games Open 13.5 As many reps in 4 mins as you can of: 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270…

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3/28

Hang Power Snatch 3-3-3-3-3

Then:

Randy
75 Power Snatches, 75/55 lbs
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.

3/27

Clean & Jerk 3-3-2-2-2-1-1-1-1-1

Then:

Complete as many rounds as possible in 12 mins of:
4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs

3/23

Kettlebell Swing (Russian) 15-15-15-15-15-15-15-15-15-15
Use the heaviest weight you can for each set. Rest as needed between sets.

Then:

Complete as many rounds as possible in 15 mins of:

10 Kettlebell Swings 32 / 24kg
10 Box Jumps 24 in
10 Ring Dips

3/21

Muscle-up Practice

Then

CrossFit Games Open 11.4
Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs
10 Muscle Ups

3/22

CrossFit Games Open 12.4 / 13.3 As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box…

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