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Nasty Girls at the Bar

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CrossFit Preferred – CrossFit

Weightlifting

Snatch (1+1+1)

“On the Minute” x 3 Rounds:

Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

Metcon

Metcon (Time)

MET-CON

“NASTY GIRLS AT THE BAR”

3 Rounds:

50 Air Squats

7 Bar Muscle-Ups* (sub = 7 Burpee pullups)

10 Hang Power Cleans (75/55) (105/75) (135/95)