3/16/2015 Row/Run and STRICTies then a Snatch-a-thon

Posted on Mar 15, 2015 in GRIT by crossfitgrit Comments Off on 3/16/2015 Row/Run and STRICTies then a Snatch-a-thon

Fitness

A. 4 Rounds Not for time but ROW Moderate and Consistent

500m Row/400m Run (Alt each Rd)

10 Strict Ring Dips DEEP

5 Strict Pullups

20 Walking Lunges

B. Work to a HEAVY Power Snatch

Competition

A. Power Snatch 1 rep every 30 sec for 8 min (16 reps) @ 70-80%

B. 2-3 Strict CTB Pullups x 10 Sets rest 30 sec

C. 8 Strict Ring dips x 10 sets rest 30 sec

D. ROW 20 MIN @ Moderate Consistent Pace

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