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Components

Snatch Balance + OHS

Snatch Grip Deadlift

Metcon

Wednesday

AMRAP 10
1:00 Bike
7 lateral box step ups (each side)
7 push ups
7 single arm dumbbell thrusters (light) (each side)

Snatch Balance + OHS

- 2 sets x (2+1) @ 65% 1 RM Snatch
- 2 sets x (1+1) @70% 1 RM Snatch
* Rest 2 minutes between sets

Snatch Grip Deadlift (3x3 @65-75%)

pause @ 1" off the floor, below the knee, above the knee and mid-thigh

Metcon (2 Rounds for time)

2 sets
20 Wall Balls (14/10)
15 Thrusters (65/45)
10 Wall Balls (20/14)
5 Thrusters (95/65)
- Rest 1:1 between sets -

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, December 30, 2020

Leaderboard

Men's Snatch Balance + OHS
Lathon Logan	12/30/2020	2 x 1 @ 150 lbs

Male Athletes

Lathon
Logan

5:00 PM CrossFit

2 x 1 @ 150 lbs

Female Athletes

Kandice
Hammersmith

5:30 AM CrossFit

2 x 1 @ 60 lbs

Sara
Rendon

5:30 AM CrossFit

2 x 1 @ 60 lbs

Private

12 Noon CrossFit

2 x 1 @ 60 lbs