12.07.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Snatch (2 EMOM for 10 mins)

2 PAUSE Squat Snatches @ 70% 1RM Snatch. On each rep hold for a solid 3 seconds in the bottom of the squat before attempting to stand up and another 2 seconds at the top after you stand it up and before dropping overhead. If you are uncomfortable sitting in the bottom of a squat snatch or have trouble landing the squat snatch position this is how you get better

Metcon

Pull that and pull this (Weight)

EMOM 12 EVEN: 3 *Unbroken* Deadlifts (As Heavy As Possible)

ODD: 10 Power Snatches (95/65) Your score is the weight used for the deadlifts. *Unbroken for the deadlifts means is no dropping at the top once you reach full hip extension. The deadlifts must be done unbroken without dropping from the top- this includes the athlete’s LAST REP. No dropping from the top on your third and final rep. Feel free to use mixed/reverse or hook grip on these.

Cash Out

800m Plate Carry (Time)

Rx weight 45#/25#

Rx+ 45# and 25# plate/ 45#