CrossFit Love 10.24 | Get Some Philadelphia

CrossFit Love 10.24 | Get Some Philadelphia

“It does not do to leave a live dragon out of your calculations, if you live near him.”
J.R.R. Tolkien, The Hobbit

Pre-Session Weightlifting

Max this complex:
Power Snatch +
Hang Power Snatch +
Snatch

Snatch Deadlift
10 x 2 @ 80 – 110% increasing loads

WOD

Wide Stance Back Squat 7 x 1 @ 3211

8:00 EMOM
Min 1: :40 DB / KB Overhead Hold @ mod heavy
Min 2: 4 Power Cleans @ 255 / 155
8:00 AMRAP
4 Wide Grip Pull-ups w/ Weight Vest @ 20 / 14
8 Double KB Swings
then
Max Pull-up Bar Hang

Love Body Accessory Work

Lower Body Accessory Work
Good Mornings 3 x 6 – 10, increasing loads @ +5lbs more than last week
Alt DB Suitcase Lunges 3 x 12 – 16
KB SLD 3 x 10 @ 3211
5 x 10 R then L BND Hamstring Curls
Weighted DB One-Arm Sit-ups 4 x 6 R then L
400M Sled Run @ light, light enough not to stop
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