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This weekend we have athletes competing at Flex on the Beach in Long Beach.  Come on out and show your support!! 

STRENGTH:

5 sets:

3 POSITION POWER SNATCH (floor, hang, mid hang)(click for video!!)

Increase the weight with each set or work on form, mechanics and technique

CrossFit WOD:

800 meter run buy in:

75 power snatches 95#/65# RX+ 115#/ 85#

*** Every minute perform 5 box jumps 24″/20″ RX+ 30″/24″

Be sure to choose a weight and box height you can move efficiently with.  You should not be staring at the bar or the box for any length of time.  Keep it moving!!

LEVEL 1:

400 meter run buy in:

50 power snatches 65#/45#

*** Every minute perform 3 box jumps 14″/11″