Saturday January 23rd – Diamond Hill CrossFit
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Saturday January 23rd


Saturday January 23rd

Part 1:

8 min to build to a heavy Squat Snatch or Power Snatch + OHS

Part 2:

“Greenland Shark”
For Time:
800m Run
30 Snatch 
800m Run
30 Snatch 
800m Run
30 Snatch 

RX 75/55, 95/65, 115/75, L2 65/45, 75/55, 95/65, L1 45/35, 65/45, 75/55


800m Run => 1000/900m Row


3 Sets:
8-12 Snatch Grip RDLs
8-12 Snatch Grip Bent-Over Rows
8-12 Snatch Grip Shrugs


We will work on building up to a heavy squat snatch during the warm-up before the workout. You can use this time to go heavy or just continually practice the movement. This will be a longer workout like yesterday, but it should feel a little quicker than yesterday’s workout. Think of the 3 snatch weights as really light, light, and light-moderate. Not one of these weights
should stop you in your tracks or cause failure. Even though you increase weight each time, you should never have to resort to single
repetitions for any weight. Also, for today all snatches should be power snatches.

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