WOD

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CrossFit VU – CrossFit

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Warm-up

Get on a bike for 2-3 minutes. Foam Roll. Get all your gear on.

Weightlifting

Metcon (3 Rounds for weight)

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

RD1

Every minute on the minute, for 4 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

RD2

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 2 reps @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

RD3

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 2 reps @ 80+% of 1-RM Snatch

Mobility

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