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December 30, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal Class Hours on Saturday 12/31
CLOSED on Sunday 1/1
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Skill

EMOM for 10 Minutes
3 Power Snatches

Use this opportunity to work on your power snatch technique.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  If the bar is light enough practice barbell cycling in anticipation of today’s workout!

WOD

In front of a clock set for 12 minutes:

1 minute of Power Snatches 75/55lb
1 minute of Wall Balls 20/14lb to 10/9′ target
2 minutes of Power Snatches 75/55lb
2 minutes of Wall Balls  20/14lb to 10/9′ target
3 minutes of Power Snatches 75/55lb
3 minutes of Wall Balls 20/14lb to 10/9′ target

Workout notes: This couplet features a time priority format introduced at CrossFit.com.  Your score will be the total number of repetitions you complete of each movement so make a good effort with both.  Your power snatch weight should be light.  Choose a weight you can complete sets of in each round.  If classes are crowded find someone to share a wall ball target with and start at opposite stations.

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