1/11/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

30 Sec OHS Hold then… 3 rounds of:

4 Snatch Lift Off

3 Halting Snatch DL

2 Snach High Pull

B: Metcon (No Measure)

Snatch + Depth Jump

4 Sets

(Snatch Lift Off 3 sec

+ halting Sn DL 3 sec) (increasing weight)

x 4 reps total per set

rest 30 sec

Depth Jump x 5 (increasing height)

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

8 Min Amrap with partner

8 Hang Snatch (95/65)

8 Lateral Burpee Over Bar

8 DL

rest 2:00

(Repeat)

*alternate full rounds with partner

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