THURSDAY CrossFit WOD 1.24.19 – CrossFit Vital
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THURSDAY CrossFit WOD 1.24.19

23
Jan

THURSDAY CrossFit WOD 1.24.19

LIFT
Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!

5 Min EMOM
3 Hang Power Snatch
5 Min EMOM
2 Hang Power Snatch
Immediately into
5 Min EMOM
3 Hang Power Cleans
5 Min EMOM
2 Hang Power Cleans
*Score is heaviest 2 rep snatch and 2 rep clean combined.

METCON
Annie bought a kettlebell (Time)
50-40-30-20-10
Double Unders
AbMat Sit-Ups
25-20-15-10-5
Russian KB Swings 55/35
*Time CAP: 15 min.
*Suffer from booty burn!? Keep your legs as straight as possible and you won’t get it 🙂 ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn.

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