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9/20/18

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CrossFit 845 – Barbell 845

Weightlifting

Snatch Press

6 – EMOM

4 Snatch Presses
Snatch press will be climbing in weight.

Snatch Balance

8 – EMOM

1 Snatch balance every minute with a 3 second pause in the hole.

@75% of 1RM

1 Snatch High Pull + 1 Snatch + 1 OHS

10 – E2MOM

@ 60% of 1 RM Snatch

Metcon

Metcon (Time)

5RFT

30 DB Thrusters (35/25)

15/10 Cal Ass Bike

30 Alt DB Snatches

rest 1 min

Can you smelllllllllll what the Rock is cooking?

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CrossFit 845 – Endurance

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest 4 minutes

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest 4 minutes

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Object is to pace this to get the same score each round of Helen.