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9/11 Tribute WOD

11
Sep

9/11 Tribute WOD

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CrossFit Templum – CrossFit

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Snatch Drills (No Measure)

PVC Mobility then…

*with bar complete*

3×5 Pressing Snatch Balance

3×5 Snatch Pull unders

3×5 Snatch High Pull + Snatch

Hang Snatch (3×3+ (3 @ 70%, 3 @ 80%, 3+ @ 90%))

Based on 90% of 1RM

Deadlift (3×3+ (3 @ 70%, 3 @ 80%, 3+ @ 90%))

Based on 90% of 1 RM

9/11 Tribute WOD (Time)

110 Step-up 24″/20″ (w/15# DB’s)

Then..3 rounds of:

9 Kettlebell Swings 53/35

11 Walking Lunges w/plate overhead 45/25