ANNOUNCEMENTS
Upcoming Local Competitions:
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
WARM UP
Pass Through
Run 335m
Walking Lunge to 1 Leg RDL
Ring Row
Push Up to Downdog
Burpees
BUY IN
Perform a few snatch balance at 110% Progression weight then
Every 1 minute for 5 rounds:
Snatch drill* + Full Snatch with 2 second pause at knee @ 75% of 1RM
*coach prescribed
*make sure your hamstrings are loaded when you pause at the knee
SKILL
Thrusters, perform 5 reps with empty bar
WOD
3rds
Run 800m
30 Thrusters 65/45
Rest 2 minutes
24 minutes time cap
CASH OUT
4sets of
Weighted split squats 8 each side ahap
Seated barbell Strict press ahap
MOBILITY
Quads and hip flexors
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