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Snatch Complex

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine Squat position warm up Squat therapy 10 reps Cossack squat 10 reps 4 rds with empty bar: Snatch High Pull 5 reps Muscle Snatch 5 reps Snatch Balance 5 reps Weightlifting Snatch (8×1...
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May 10, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run 10m inchworm 10m perfect stretch 10 beat swings 5 quad stretch toe touch/leg 10m bear crawl 10m Samson stretch 5 narrow grip rig raises 5 slow and lows 10 kipping beat swings 10 good mornings...
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May 9, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 10 cossack squats 10 beat swings 10 good mornings 5 burpees 5 berzerker lunges :30 couch stretch/leg :30...
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…May 6, 2022

Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 pike push-up with a leg kick 10 lemon squeezers 10 kipping beat swings 10 good mornings 200m run 10 BB RDLs 10 BB...
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Snatchy Snatch…May 3, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 wide grip rig raises 10 beat swings BB warm up 2 rounds 10 snatch grip RDLs 5 snatch grip high pulls 5 muscle snatches 5 OHS Weightlifting natches Take 15-20 minutes to work on the...
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…May 2, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 10 cossack squats 10 beat swings 10 good mornings 5 burpees 5 berzerker lunges :30 couch stretch/leg :30...
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…April 29, 2022

Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 pike push-up with a leg kick 10 lemon squeezers 10 kipping beat swings 10 good mornings 200m run 10 BB RDLs 10 BB...
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Big Oof…April 28, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10 good mornings 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 lemon squeezers :30 calf stretch/leg Metcon (AMRAP – Rounds and Reps) All are AMRAPS with...
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