A1. Front Squat 2-3 reps x 5; r/r-10s
A2. AMRAP Pull Ups; r/r-3min
B1. Row 90s for meters x 3; r/r-10s
B2. AMRAP in 45s of Slam Balls
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Compare to 6.7.11
Kipping Skill Work
+
Death by Pull Ups
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able.
+
Lat/Upper Back Mobility
1 Round of ‘Small’
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run
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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
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Photo courtesy of CrossFit.com
21 DL @ 225/155
21 Burpees
30 Double Unders
15 DL
15 Burpees
30 Double Unders
9 DL
9 Burpees
30 Double Unders
+
Mobility Work – Hamstring
Jackie
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1000m Row
50 Thrusters 45/35
30 Pull Ups
Hip Prep
+
Snatch Grip Dead Lift
4×3 @ 100%-110% max Snatch
+
3 rounds for time
400m Run
10 Thrusters 135/95
20 Toes to Bar
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Read More Below
Natalie Burgener
Beautiful first pull by Natalie in this photo. When we do Snatch Grip DL we are essentially practicing the first pull of the snatch. Remember the first pull is a positioning pull; an attempt to move the bar efficiently to a strong position for the second pull- jump, violently extend the hips, and accelerating the bar as fast as possible.
Notice
Oh I wish I was working out today!