Wednesday December 30th – Diamond Hill CrossFit
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Wednesday December 30th


Wednesday December 30th

Class Link For Gympassers At Home

Part 1:

8:00 to build up to a Heavy Hang Power Snatch double, heavier than WOD weight.

Part 2:

“Thresher Shark”
7 Rounds:
45 Double Unders
9 Hang Power Snatch
RX 95/65, L2 75/55, L1 65/35


DU => SU x2, HPS => 10 Alt DB Snatch


3 Sets:
10 Snatch Grip RDLs
20 DB Strict Press (10 / Side)
30 Calf Raises


 The double under combined with the hang power snatch is going to be very taxing on our grip. Knowing this our goal should be to keep the double unders unbroken, and we should look to break up the power snatches into smart sets. We will also review two different ways to cycle the hang power snatch. A good strategy today is to give yourself 2-3 breaths before each movement to help keep your heart rate down.


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