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Friday, May 20 2016


CrossFit Farragut – CrossFit

Power Snatch (Build to a heavy double)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Okay to kip, but ONLY if you’re capable of strict HSPUs. Stay in control of body and the negative repetition if kipping.

Scale HSPUs according to abilities – check your ego and be less concerned about time than form/function. The following funnels down from scaling options according to ability.

-Lower # of HSPU reps, if possible

-Sub HS hold of 30-45 seconds + 5-8 negatives each round

-Sub HS hold of 30 seconds each round + 5-10 box-raised HSPUs

-Sub HSPUs for regular push-ups/box push-ups


Categories:WOD


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