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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

Jog 200m

10 band around the world

20 band overhead pull apart to traps

20 band pull apart to chest

2 rounds:

10 snatch grip BTN thrusters

10 snatch grip romanian deadlifts

Weightlifting

Power Snatch (3×10 TnG)

Go for the heaviest you think you can do on the 3rd. 1st set is to work on bringing the bar back down efficiently, 2nd is to do the same even under heavier load.

Review TnG technique and efficiency tips.

Metcon

Metcon (5 Rounds for time)

Every 4 mins for 5 rounds:

400m run

12 burpee pull ups (6″ above max reach)
Scaled: just turn it into a 20 mins AMRAP