1600 SW 17th Ave
Ocala, FL 34471

07/11/2017

July 10, 2017

CrossFit Ocala – CrossFit

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CFO3 (No Measure)

400m run

x2

10 KB stiff leg deadlifts

10 KB sumo deadlift hi pulls

10 KB swings

10 goblet squats

60 sec standing straddle

Skill/Strength

Hang Power Snatch

Level 1 – small group with coach

Level 2 – 5-5-5-5-5

Level 3 – 3-3-3-3-3

you will complete 5 sets. Empty bar counts as first set. Focus on cycle time (catch and go reps)

Metcon (Time)

GPP

21-15-9

Hang power snatch 95/65

box jump 24/20

75 ft sled push after each round

Metcon (Time)

COMP

15-12-9

Hang power snatch 135/95

box jump 30/24

75 ft sled push after each rd

Cool Down

200m walk

then

x2

60 sec seated straddle

60 sec saddle

60 sec calf stretch

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