CROSSFIT WOD

August 7, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
——————————

Power Snatch + Overhead Squat + Squat Snatch

3 rounds of the wave 1 Complex (% of 1RM Snatch)

0:00… @ 66%

1:00… @ 71%

2:00… @ 76%

Snatch (use % of Snatch)

Power Snatch + Overhead Squat + Snatch (enter 3 sets @76% )

——————————

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
—————————–

Nasty Girls (Fitness) (Time)

3 Rounds for time of:

50 Air Squats

14 Jumping Pull ups

14 Push-ups

10 Hang Power Cleans, 95# / 65#

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