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28
02
2016

Mon 29/2/16 @ CrossFit SFS Canberra

By Scotty 0

Athletes can redo 16.1
OR
SKILL
Alternating minutes for 18mins
Odd 10 or max set if less than 10 chest to bar pull ups
Even 12 box jumps (step down)
**You can do SOME rebound box jumps BUT feel the difference between step down and jump up. Which one will be faster for your for the open. Obviously the step down is safer. I don’t want any blown calves or achillies
POWER
Halting/Pause power snatch until you hit a heavy single for the day.
*Pause at the knee for 3 deliberate seconds each lift.
** you can drop low. Just coz it is a power snatch doesnt mean it is a MUSCLE SNATCH. Fail the power snatch by dropping into the squat.
CONDITIONING
500m row
20 thrusters 30/20kg
20 rings dips

EXTRA’S IF TIME (OR DIFFERENT PART OF THE DAY)

SKILL
Spend 7-10mins working some HS walking skill . Some type of challenging obstacle course
*each time you fall over attempt 5 triple unders/DU
POWER
Moving quickly build to a heavy hang power clean triple.
STRENGTH
TABATA front squats at 70% your power clean triple weight
CONDITIONING
Grace with an awkward object 30 ground to overhead

author: Scotty

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