9/12/16 – Start the Week Off Right

colleen-jamie-renee

RANT

Great work to all our members who represented CFSE over the weekend at the various fitness events in Charlotte.  You all made us proud!

CrossFit Performance

A. Power Snatch

3×3

3×1

*building

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For Time

2, 4, 6, 8, 10

Power Snatch (70% of A)

20, 18, 16, 14, 12

CTB Pullups

CrossFit Fundamentals

A. Wall Walk Review – collect 10 reps

B. Handstand Pushup Review – 3×8-12

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AMRAP 12

12 Box Jumps

12 Burpees

18 Abmat Situps

Olympic Weightlifting

A. Tall Clean – heavy single

B. Power Snatch – heavy single

C. Clean + Pause Jerk – 6×1+1

*easy/moderate load

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Front Squats @22X1 – 5, 4, 3, 5, 4, 3, rest 3:00