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Old 03-05-2006, 07:23 PM   #3
Tom Brose
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Join Date: Mar 2005
Location: Washington   DC
Posts: 801
I TOTALLY ripped off Rutman for todays CrossFitDC workout. (Thanks!) First I taught the one arm opposite leg split db snatch, then we added it into the workout. I knew this was way to much volume to keep up the pace, and emphasized explosive power and form over conditioning.

21-15-9 reps of:
1 arm/ 1 leg split snatch (L, R)
HPC and jerk (L, R)
1 arm "renegade row" (L, R)

Times ranged from 20-28 minutes. Great work from some new folks, and continued excellence fro the regular crew.

Russ, everyone was very worried by your absence.

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