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Yakima’s CrossFit Reformation 10.23.13


Yakima’s CrossFit Reformation 10.23.13

Prep work

3 rounds of (45/35/15)

7 RDL’s

7 Snatch pulls

7 Snatch grip high pulls


Olympic lift:

10 Min to work up to a heavy snatch from above the knee

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3 rounds for quality

1 min accumulated overhead lockout DB KB

1 min air-dyne (not an all out sprint)

200m Suitcase carry (Single bell)

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ACC Work:

banded pull aparts 30


Cool Down:

40 Banded overhead squats


7 Responses

  1. T$

    75# on my snatch. It’s not pretty but working on technique. Used 35# KB for the lockout that was hard but trying to push myself with KB. I had to break it up 1st set 30 sec then in 2nd and 3rd into 20secx3. Used the same wt for the suitcase carry that seemed to feel easier. Think my grip strength is improving.

  2. Cory Van Tress

    My Snatch still is awful but I am working on being able to drop into that squat position. Used 53# KB for the suitcase carry, didn’t feel to bad. Used 44# for the lockout, was shaking by the end. Did everything unbroken, so that’s a plus

  3. BG

    Snatch work is getting better. 115lbs.
    Round 1 & 3 suite case carry was 70lbs KB round 2 was 53kb cause someone used my KB.
    Lockout was 44KB.
    All unbroken. It was all I had to hold for a minute without dropping. Did it for My NINERS…
    Like Boss!!

  4. alesia

    #90 hang snatch didn’t look pretty but I got it up , 15# PR

    35# double kb hold

    62# 200m suitcase carry

    Getting stronger and loving it!:)

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