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Wednesday December 16

TriPark Strength – CrossFit OUTSIDE

Warm-up

Deep Lunge x :30/side

Elephants x :30/side

Banded Pass Throughs x 10

Banded Tricep Stretch x :30/side

Inch worms w/ a push-up x 5

w/ a PVC:

High Hang muscle snatch x 3

Hang muscle snatch x 3

Mid shin muscle snatch x 3

Sotts Press in the power position x 5

Jumping Squats w/ pvc on back rack x 5

Strength

High Hang Snatch + Snatch

-Snatch-

8 Sets

High Hang Snatch

+

Snatch

75-80% of 1RM Snatch

If you have been squat snatching you will continue to do so

Metcon

Metcon (AMRAP – Rounds and Reps)

-10:00 AMRAP-

5 Push-Ups

10 Burpees

15 Air Squats

Post WOD Stretching

Seated Skin the Cat

Standing Pectoral Against the Wall

Iron Cross

Scorpion

Butterfly

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