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March 01, 2014

Strength

1-1-1-1-1-1-1

Squat Snatch

Work up to a max effort squat snatch.  Start light add weight in small increments. If you are new to Olympic lifting work on the power snatch+overhead squat sequence and try to ride the bar down to a full depth squat.

WOD

“CrossFit Open 14.1”

AMRAP in 10 Minutes

30 Double Unders
15 Power Snatches 75/55lbs *

* Really it’s ground to overhead anyhow.  Snatches will be the fastest but use the method that is most efficient for you!

Off Ramp WOD

AMRAP in 10 Minutes

10 Double Unders or 90 Single Unders
15 Power Snatch

If you haven’t mastered double unders yet, pick a number you can consistently do each round.  5, 10,15, wherever you’re at is fine we just don’t want you to get too comfortable with singles!

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