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Friday, March 24 CrossFit Workout of the Day

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Mobility: Pistols are a test of your mobility. If you can’t do pistols, perhaps you should give this a look.

Warm up
3 rounds:
10 pass thrus
5 OHS
5 snatch balance
5 Sotts press
10 groiners

Skill
15 minutes of snatch technique work
Work up to 80% for EMOM

Conditioning
Performance
20 minute EMOM:
Minute 1 – 1 snatch (80% of 1RM)
Minute 2 – 8-10 toes to bar
Minute 3 – 10 pistols
Minute 4 – 10 box jumps (24/20)

Fitness
20 minute EMOM:
Minute 1 – 2-3 hang snatches
Minute 2 – 8-10 hanging knee raises
Minute 3 – 10 Bulgarian split squats or lunge variation
Minute 4 – 10 step ups

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