WMG
Featured Video – Dave Casto on the Individual Competition of the 2015 Reebok CrossFit Games (http://games.crossfit.com/video/dave-castro-individual-competition)
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) EMOM for 10 min complete 3 TNG Power Snatches and 3 TNG Squat Snatches on 60% (or 70 kg / 50 kg) of your 1 RM Snatch
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Score = Reps achieved out of a possible 50 (note number of Power Snatches vs Squat Snatches completed)
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then…
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2) THE OPEN – WORKOUT 12.3 (http://games.crossfit.com/workouts/the-open/2012)
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WORKOUT 12.3
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MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box (61 cm)
115 pound (52 kg) Push press, 12 reps
9 Toes-to-bar
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WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box (51 cm)
75 pound (34 kg) Push press, 12 reps
9 Toes-to-bar
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Score = Reps
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Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)
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Featured Image –
