6/20/16 – Happy First Day of Summer!

angelini overhead

CrossFit Performance

A. False Grip Strict Ring Pullups @21X1 – collect 10 reps

B. False Grip Muscle Up Transition Drill – collect 10 reps

C. Partner Assisted Muscle Up – collect 10 reps

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For Time

50 DB Front Squats

50 DB Lunges

50 Box Jumps

800m Run

CrossFit Fundamentals

A. Squat Therapy

B. Medball Front Squat Review

C. Medball Clean Review

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AMRAP 20

30 MB Cleans

20 Abmat Situps

400m Run

Olympic Weightlifting

A. Tempo Snatch – 2.2.2.1.1.1

:03 to mid thigh

increase across

B. Power Clean + Hip Clean + Hang Clean – 4×1+1+1

C. 3 x 3 Power Snatch + AMRAP OHS

tough triple

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2 x 10 Strict Pullups (tough 2)

2×10 Strict Dip (tough 2)

*minimize rest