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21-15-9, crossfit, hang power cleans, overhead squat, power snatch, training, wod, workouts -

WOD (Workout of the Day) 

"Popeye"  

21-15-9

Power Snatches

Overhead Squats

Hang Power Cleans

95/65 for all Exercises

Incorporated Energy Systems in WOD:  Phosphagen

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box jumps, crossfit, kettlebell, power snatch, rounds, russian twists, snatch, wod, workouts -

WOD (Workout of the Day) 

"Grounded"  

16 Min AMRAP

15 Box Jumps 24/20

7 Power Snatches 115/85

15 Russian Kettlebell Twists 35/20

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, bar muscle ups, deadlift, double unders, power snatch, snatches, sumo deadlift -

WOD "Whippin'"

12 Min AMRAP

30 Double Unders

7 Power Snatches 115/85

4 Bar Muscle Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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