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July Breathwork Schedule:
Wednesday July 17th @7PM
Sunday July 21st @9AM
Sunday July 28th @9AM
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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row or Run
-into-
3 Sets:
10-15 KB RDLs
10 Alt. Lateral. Squat (w/ KB)
6/6 KB Push Press w/Slow Lower
Specific
2-3 Sets: (Building)
2 Low Hang Snatch High Pull
2 Low Hang Muscle Snatch
2 Low Hang Snatch
1 Overhead Squat (:03 pause @bottom)
Snatch Complex
Ever 1:30 x10
2 Segment Snatch Pulls
+
1 Low Hang Power Snatch
+
1 Power Snatch
Focus on DRIVING UP with the legs during the low hang power Snatch.
Any Given Sunday (Time)
RX
In Teams of 2
For Time:
21 Snatches (135/95lb)
21 Thrusters
42 Pull Ups
15 Snatches
15 Thrusters
30 C2B Pull Ups
9 Snatches
9 Thrusters
18 Bar Muscle Ups
Intermediate
For Time:
21 Snatches (115/85lb)
21 Thrusters
21 Pull Ups
15 Snatches
15 Thrusters
15 C2B Pull Ups
9 Snatches
9 Thrusters
9 Bar Muscle Ups or 18 C2B Pul Ups
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