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12.12.2013

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Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
5 x Push-ups
10 x Hollow Rocks (2ct)
15 x Wall Balls (20/14lbs)

Impact/Focus: Snatch EMOTM
Complete the following 3:00 EMOTMs detailed below. Each movement has three working sets.
EMOTM 3:00 x Power Snatch x 3
EMOTM 3:00 x Hang Power Snatch x 3
EMOTM 3:00 x Snatch x 2

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“Copernicus Vision”
For time
100ft Front Rack Lunges
18 x Handstand Push-ups
18 x Toes to Bar
100ft Front Rack Lunges
15 x Handstand Push-ups
15 x Toes to Bar
100ft Front Rack Lunges
12 x Handstand Push-ups
12 x Toes to Bar
100ft Front Rack Lunges
9 x Handstand Push-ups
9 x Toes to Bar
100ft Front Rack Lunges
6 x Handstand Push-ups
6 x Toes to Bar

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Samy Daghir

1 thought on “12.12.2013”

  1. “Snatch EMOTM” : 75# – sans squat
    “Copernicus Vision”: 31:15
    65# Lunges; Windows Stink Bugs;T2B.
    ….and I think I was seeing stars after this one…..

    Excellent work by the CFNH Team tonight – Congratulations!!
    Off to the Florida Sun.

    Reply

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