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Alexis Grove Hope on the Rope at Roseville CrossFit

Workout of the day for 8am, Saturday, July 16th, 2016:

A.
EMOM:
2×3 Snatch Balance @ 50-65%
3×2 Snatch Balance @ 65-80%
4×1 Snatch Balance @ 80-95%

*Percentage Based on Max Snatch. 1 Minute Rest between sets.

B.
12 min EMOM:
High Hang Snatch + 2 OHS @ 70% 1RM Snatch*

*Use the percentage as a guideline, go up or down in weight depending on bar speed and good positions.

Workout of the day for 9am, Saturday, July 16th, 2016:

With a Partner:

Buy-In: 1 Mile Run
20 Rounds (Alt. each round)
4 Deadlift @ 50% 1RM Deadlift*
3 Hang Power Clean
2 Front Squat
1 Jerk
Cash-Out: 1 Mile Run

*If the Jerk is your limiting factor reduce the weight to match around 80% of your max Jerk.