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17
07
2016

Mon 18/07/16 – CrossFit SFS coach @ CrossFit Games 2016

By Scotty 0

Well I am here in L.A!

So hot here in LA, I can’t believe it , just going to leave this here:

california

 

 

 

 

 

Looking forward to the CrossFit Games first up, couple of days to relax and settle in and do some training before I head out to watch Sascha from CrossFit Cartel kill it..

SNATCH DAY

WARM UP
EMOM 7mins
3 MUSCLE SNATCH
*increase load as desired BUT this is more hip movements and bar turn over

SPEED
Snatch balance
Every 30seconds for 6mins
1 snatch balance
*goal is to hit the bottom in a squat NOT ride it down

EMPHASIS
Full Snatch
1, 1, 1, 1, 1, 1, 1
(7 working sets of 1 starting @ 75% of previous 1rm)
As a guide
75%, 80%, 85%, 90%, 95%, 100%, 105%
CONDITIONING
100 wall ball for time
*each break 30 swings @ 24/16kg

RX +
100 wall ball for time
EMOM 5 KB snatch each arm @ 32/24kg
*start with KB snatch

Scottie Williams signing off (to get a tan!!)

author: Scotty

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