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Yakima’s CrossFit Reformation 10.30.13


Yakima’s CrossFit Reformation 10.30.13

Prep work:

3 Rds of:

7 Stiff legged dead lifts (SN Grip)

7 Snatch Pulls (above the knee)

7 Hang power Snatches (above the knee)

All done with 45/35/15/PVC


Olympic Lifting

10 Min Set to find a max on

Snatch Grip Dead Lift-Touch and go snatch

(The focus for this should be tech. let it decide how heavy to go).

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1.5K Row

then directly into…

5 Min Amrap

5 plyo push ups

10 Russian Twists

50Ft weighted walking lunge.

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Cool Down

General warm up.

7 Responses

  1. Cory Van Tress

    Snatch is getting better hit still hard to overhead squat anything. Wod I did 5:32ish on the rower and 2 rounds + 8 plyo push-ups.

  2. BG

    Snatch is getting better. Got some great tips from Coach Ramos & Coach B.
    My back was pretty stiff & tight.
    Row: 6:13
    WOD: 2 rounds plus 17 reps.
    Got through the 3rd round of push ups & 12 Russian twist.
    That 5 minutes was tough.

  3. sandra

    6:37 ugh row. 4+ rounds bad Back used 25 lb plare..Marcos changed the time clock my time was erased I know I could have done more

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