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Wednesday WOD 6-3-19

March 5th, 2019

Wednesday WOD 6-3-19

FITNESS
3 Position Power Snatch
Build to a Moderate Complex

“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (75/55)

OPEN & PERFORMANCE
3 Position Power Snatch
Build to a Moderate Complex

“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

3-Position Power Snatch
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

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