Crystal, Jess, Katie, Kristen, Daniel, Jose, and D are ready to represent tomorrow! Watch them live via the CrossFit Games feed found on the games website. First team heat starts at 9:20am!
WARM UP:
5 x 500 M. Row
*Rest 1 Min.
**Try and maintain the same pace throughout.
LIFT:
Snatch 1st Pull + Hang Squat Snatch + OHS
5 @ 60%
5 @ 65%
5 @ 70%
*After 1st pull pause for 2 seconds before beginning Hang Squat Snatch.
WOD:
“SPEED & FOCUS”
For Time:
30 T2B
7 Snatch @ 80% 1RM
*The idea is to sprint through this wod. However, when you get to the snatch slow down to maintain technique. At 80% it is a weight that will be relatively challenging if you are not ready to handle it.
POST WOD:
Shoulder Mobility
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