3.29

CrossFit Love – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Alt Spiderman Stretch with T/S rotation (back knee off of ground)

20 Calf Raises with hands on wall

:30 OH SA DB Hold ea

———

PVC Demo with coach

Behind the Neck Sotts Press (3 x 8)

-Heels elevated if restricted

-Sitting in the bottom of an ACTIVE squat

-Increasing weight as appropriate

-Start with PVC

-Slow controlled movement

Halting Snatch Grip Deadlift (4 x 3 with 3s pause below knee)

-Increasing weight – slow motion from ground to BK

-Lift to knee, pause three second, RESET between reps

Snatch (4 x 2 with 3s pause in catch )

increase as appropriate

200 M Run (Time)

1 @ 75%

Rest :60

1 @ 90 %

Rest :60

400m Run (Time)

Max Effort 400m Run
1 @ 80%

Rest 2:00

1 @ 100%

P.s. this means your last one should be quicker than your first. Pace appropriately. Learn how your body operates.