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    Address:
    North End Crossfit
    535B N. Birdneck Rd
    Virginia Beach, VA 23451

    Phone:
    757-617-4252

    Email:
    [email protected]

We are located at 535B N. Birdneck Rd Virginia Beach, Virginia - Contact us now to schedule a FREE Introductory Workout!!! 757-617-4252

Today’s WOD 4/16

North End CrossFIt – CrossFit

Strength

1): Power Snatch Clusters (Build to a heavy set of 1.1.1 (10s). Rest 2:00)


– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.

– Take 7-8 total sets and build in weight

– Int: Stick with a moderate weight for all sets

– Beginner: Light weight power snatches x 3 reps per set.

2) Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

7:00 Cap

Beginner Metcon

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65)

Extra Credit

1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.

1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.