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301-20

27
Oct

301-20

NorthJax Crossfit – Group Training

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Snatch Grip Deadlift Complex (OT 2:00 x 5)

3 Snatch Grip Deadlifts

2 Snatch Grip Deadlifts w/ Shrug

1 Snatch Grip Deadlifts w/ High Pull
Working on our Snatch Pulls today, the Snatch grip Deadlift is a more challenging Deadlift and therefore weight will be lower. Ascend if desired but focus is on the proper pulls.

PAUL BUNYON (AMRAP – Rounds and Reps)

AMRAP 15

30 Double Unders

20/15 Cal Bike

9 Deadlifts
In this 15 min AMRAP we have a gymnastic, cardio and weightlifting component. The Deadlifts today will be heavier than a typical Deadlift workout. We should look to push the pace on the Rope and Bike, using the last few calories to recover before the Deadlifts, likely performed as fast singles.

Looking for 3+ rounds.

White – Orange:

Single Unders