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Screen Shot 2016-06-24 at 12.38.18 AMGoodluck to our competitors taking the field Saturday at CrossFit Free’s Summer Burner Team Competition. Come join us in supporting your fellow athletes, information and event details may be found linked in the Upcoming Events box. Psst…. Get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. 1-2 Round for Quality of
5 x Hang Power Snatch
5 x Power Snatch
5 x Hang Snatch
5 x Snatch
5 x Snatch
III. Mobility

Impact/Focus: Snatch Triples
Warm up as needed (3 sets x 3 reps each) before completing the following Snatch workload.

Snatch 3-3-3-3-3

Notes: Athletes should attempt to increase weight across sets; however, the priority today will be emphasizing properly applied technique in order achieve the desired violent speed under the bar. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

Post sets/reps/loads to comments.

“Heat Dome”
7 Rounds for time of
7 x Deadlift (165/125lbs)
15 x GHD Sit-ups
30 x Double-unders

Post scores to comments.

Skill Development
CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!

Samy Daghir

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