Wednesday January 22nd – Diamond Hill CrossFit
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Wednesday January 22nd


Wednesday January 22nd

Part 1: Snatch Complex – 1 Snatch Deadlift, 1 Snatch High Pull, 1 Power Snatch, 1 Squats Snatch. Build to a heavy set in 5 sets, resting 2 min btw

Part 2: AMRAP 12 – 25 Power Snatch, 25 DU, 25 Burpees. Use 70% of final weight from Part 1. L2 20 reps of each, L1 15 reps of each.

Scale: SUx3. Scale reps if needed.

Notes: Stimulus = Focus/Endurance. Complex should be unbroken, building to a heavy set. WOD weight should be challenging but light enough to do some reps TNG, trying to avoid singles. Less experienced athletes should do L2 or L1 and focus on snatch form. Volume will be the same as RX but in smaller batches.

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