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Friday, September 27, 2019

OPEN GYM: Metcon - Snatch

Friday, September 27, 2019

Crossfit Golden - OPEN GYM


Talked to Pat Burke, he is doing inside sales at Meritech (Industrial hand wash solutions)

Warm Up

400m run
10 boot strappers
5 superman
10 lateral lunge
5 hollow hold
10 single leg box jumps - I went to 12" and this was tough


I modified the 9.27.19 Crossfit Metcon to

3 Rounds of

10 Lateral Box Jump Overs - 45# plate
15 Thrusters - 55#
20 Hanging Knee Raises

Between rounds I did the OH DB hold with 15# DB for 60 seconds and rested 90 seconds.  Each round was taking me roughly 2:30, so this simulated a partner workout.


70 - this was not real smooth
65# - this is the upper limit for me right now with good technique, fast under the bar and stable overhead

Ring Work

False grip practice
5 ring pull-ups

1 hour total workout

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