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12/13/2018

South Slope CrossFit – Gun Slingers

GUNSLINGERS (NOT IN CLASS)

Weightlifting

Snatch Session

A: Muscle Snatch, From Floor

Every 1:30 x 8 Rounds

x2 Reps, Starting at 75/55, ascending every 2 rounds

B: Power Snatch from Floor + Hang Below Knee Power Snatch

Every 2:00 x 6 Rounds

Start @ 70%, goal = 2 sets @ 80%

C: Pocket Muscle Snatch

EMOM x 10

x3 Reps, Start with empty bar, add weight if reps remain clean

Muscle Snatch (1 x 2)

Record heaviest successful Muscle Snatch double

Power Snatch Complex (1 x 2)

Record heaviest weight performed in Power Snatch + Hang Power Snatch complex

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