Thursday & Some Olympic Lifts

Hope you week is going well and that you have signed up for the open.  Here is what we have going on today.

 

MLK Day 2018
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Thursday CrossFit
Warm-up
Grab a PVC Pipe and get with your coach.
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Weightlifting
High Hang Snatch + Hang Snatch (1 X 6)
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

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Weightlifting
4-Position Halting Snatch Deadlift (1 X 3)
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
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Metcon (4 Rounds for reps)
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds