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“CompTrain Standard” CrossFit WOD – Monday January 16th, 2023

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Strength

Snatch (Squat Snatch)

On the 2:30 x 6 Sets:

Set 1: 2 Reps @ 68%

Set 2: 2 Reps @ 73%

Set 3: 1 Rep @ 78%

Set 4: 1 Rep @ 76%

Set 5: 1 Rep @ 81%

Set 6: 1 Rep @ 83%

Metcon

CompTrain Standard (AMRAP – Rounds and Reps)

AMRAP 5:

10 Thrusters 95 / 65 lb

10 Bar-Facing Burpees

10 Power Cleans 95 / 65 lb

10 Bar-Facing Burpees

10 Hang Power Snatches 95 / 65 lb

10 Bar-Facing Burpees