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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Heaving Snatch Balance (1 x 3 )

WOD

Metcon (Time)

Rx+

50 Double-unders

25 Hang Power Snatches

50 Double-unders

20 Power Snatches

50 Double-unders

15 Hang Squat Snatches

50 Double-unders

10 Squat Snatches

(115/75 lb.)

Rx

50 Double-unders

25 Hang Power Snatches

50 Double-unders

20 Power Snatches

50 Double-unders

15 Hang Squat Snatches

50 Double-unders

10 Squat Snatches

(95/65 lb.)

Fitness

100 Single-unders

25 Hang Power Snatches

50 Plate Taps

20 Power Snatches

100 Single-unders

15 Hang Squat Snatches

50 Plate Taps

10 Squat Snatches (or Power + OH Squat)

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