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FREE RARE Experience at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Tuesday 15 May

Warm UP (10 mins)

Banded Hip walk with hip bridge

2 Rounds

10 air squats (5 seconds on the way down 2 second pause in the bottom)

10 Box Step overs

10 Back Squats

5 OHS

then

Power snatch progression (3 pos) 

 

A) Snatch Complex

Power Snatch + Squat Snatch

EMOM X 10

Min 1-2 – 60%

Min 3-4 – 65%

Min 5-6 – 70%

Min 7-8 – 75%

Min 9-10 – 75-80%

*percentage based off of H.S. Snatch

 

 

B) For Time

20 Burpee Box Jump Overs

30 Power Snatches (95/65) (75/55) (65/45)

40 OHS

50/35 Assault Bike (60/40 cal Row)

 

C) Midline

Weighted Plank Hold

3 sets of :30 min with :30 seconds rest

Then

3 sets of weighted Russian twists



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