160330

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WOD 160330:

BBG

EMOM for 7:00-

3 T&G Power Snatches: work to a 3rm, if a miss occurs drop 10# and finish EMOM (begin around 65-70% of 1rm Power Snatch)

Strength

5X3 Paused Front Squats (3 count pause in bottom) – work to a 3rm, rest 2:00

Conditioning

15:00 AMRAP of:

10 Hang Snatches (full) 75/55#
30 Double-Unders
20 Push Press 75/55#
30 Double-Unders

3 thoughts on “160330”

  1. I would like to thank you Rudy for the programming throughout this last year! I was able to finish 81 in NorCal! Two years ago I made regionals, last year was a shit show and this year was so much better! All your programming has helped me become a better overall CrossFit Athlete. I’d like to one day get on the competitors programming if
    finances permit it, but now that the Open is over it’s time to take a little break. Maybe hit up Golds Gym for a month! ha! Thanks again! ??

    Luis Roque
    NorCal

  2. First conditioning WOD I actually completed doing double-unders and not subbing for songles!! Didn’t even get through 2 complete rounds cause I still suck but did them none the less!!!

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