Friday

CrossFit 190 – WOD

Olympic Lifting

High-Hang Snatch (4×2 High Hang Squat Snatch)

On the 1:30 x 4 Sets: 2 Reps

(Pause in bottom if poss)

Loads Progress: 50-55-60-65%

Squat Snatch (EMOMx 7)

Continue on min 7 right into one rep each min @:

7:00 – 70%

8:00- 75%

9:00- 80%

10:00- Rest

11:00- 85%

12:00- 90%

13:00- 95% or PR

WOD

Metcon (Time)

3 RFT

400m Run

21 Pull-ups

15 Burpees

9 Squat Snatch 115/75
Comp: 165/115

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