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5th March 2019

WOD WOD, March 6, 2019

Hot Dub

Warm-up
Extended warm up:
Coaches call BB tech including overhead squat / snatch balance play
2 Position Hang Power Snatch (Weight)
1 x Snatch Pull
1 x Hang Power Snatch below knee
1 x Hang Power Snatch above knee

E2MOM x 7 Sets :

Build to a quality load, pausing in each position

Metcon (AMRAP – Rounds and Reps)
Crossfit Triplet – AMRAP in 12 Minutes

40 x Dubz
20 x DB Snatch – Alternating 22.5/15kg
20 x Dubz
10 x Toes 2 Bar

OPTIONS:

Dubz : 20 / 10 or 80/40 singles
DB : Hang snatch or reduce load
T2B : Usual options, or 15 x ab mat sit ups

COOL DOWN
Roll out / stretch out calves

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