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June 12, 2019

CrossFit Nickel City – WOD

A: Snatch (See Notes)

6 x E2MOM:

1 High Hang Snatch + 1 Hang Snatch + 1 Low Hang Snatch + 1 Overhead Squat

Power or squat, whatever is most comfortable for you.

Build through.

B: Snatch Pull (3 x 3, rest 1:30.)

Use 90-100% of 1RM. Control the eccentric, don’t just drop it from the top.

C: Metcon (AMRAP – Rounds and Reps)

4 Rounds for Time:

12 SA KB Snatch

10 SA KB Front Squat

8 SA KB Bent Over Row

6 SA KB Push Press

4 SA KB Turkish Get-ups

Time Cap: 16 Minutes
Intent: Unilateral work/KB efficiency. Complete 1 full round on one arm, then switch to the other arm. It is 4 total rounds, so only 2 rounds per arm.

Fitness: 20/12kg

Rx: 24/16kg

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