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Wednesday 160608

7
Jun

Wednesday 160608

Boise CrossFit – CrossFit

Weightlifting

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

A: Power Clean (With a running clock, at 0:00)

Every Minute on the Minute x 9

1 Power Clean (75%)

B: Power Snatch (at 12:00)

Every Minute on the Minute x 9

1 Power Snatch (75%)

Metcon

C: Metcon (Time)

Starting at 25:00

For time:

21-18-15-12-9-6-3

Unbroken thrusters 95/65lb
Bar must come to the ground between each set.