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CrossFit WOD, August 21, 2023

CrossFit – Mon, Aug 21

Warm-Up
Warm-Up

200m Jog

Into…

1-2 ROUNDS

5 Bootstrappers

10 Up-Downs

5 Air Squats

5/5 Plate Around the Worlds

5 Burpees

Into…

1-2 ROUNDS

5 PVC Pass Throughs

5 PVC Snatch Grip Upright Rows

5 PVC Behind the Neck Press + Squat

5 PVC Overhead Jumping Squats

Into…

200m Jog

Strength – All
Snatch (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Snatch)

(Score is Weight)

Week 8 of 8 Oly Cycle

Workout – Performance
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

“ISABEL”

KG BB: (60/42.5)

OR…

Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

(Score is Time)

KG BB: (35/25)

Workout – Fitness
“ISABEL (FITNESS)” (Time)
FOR TIME
30 Snatches (95/65)

(Score is Time)

KG BB: (42.5/30)

OR…

“RANDY (FITNESS)” (Time)
FOR TIME
75 Power Snatches (55/45)

(Score is Time)

KG BB: (25/20)

Optional Cool Down
2-3 SETS FOR QUALITY

:30 Child’s Pose

15 Banded Ws

:30 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)