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03
20
2017

Uncommon WOD – 032117

CrossFit 1.0

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Inchworms (Version 2) x 12-15 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0

B.
For time:
Run 800 Meters
75 Kettlebell Swings
Run 800 Meters

 

CrossFit 2.0

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift-Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

B.
For time:
Run 800 Meters
30 Ground to Overhead (135/95)
Run 800 Meters

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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