CrossFit

CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

5 rounds of 30/30 on/off

10 doubles/ 3 burpees

Rest 2 mins

4 rounds of 30/30 on/off

6 pvc ohs/ 3 burpees

rest 5 minutes

Skill

15 mins to establish a 2 rep Snatch from the blocks….(above the knees)

Key Points:

Bar path

Speed under bar

Head & Shoulder placement

*** Rx-box’s/plates, Scaled/Novice- High Hang Position***

“Sugar Daddy” (Time)

21-15-9 Dead Lifts

400m Run after each round

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