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WOD – Wednesday, December 19, 2018

CrossFit PTC – WOD

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Weightlifting

Snatch (2 Snatches + 1 OHS – AHAP )

Work up to a heavy set of the complex (2 snatches + 1 OHS) with focus on technique. Squat snatch is the goal but power allowed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Handstand Push-ups*

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Rx+= Strict HSPU; (115/80)

Rx55+ & Scaled = (75/55)

*Scale to a box or mats or sub 5 Barbell Push Press (95/65). Back squats (95/65) can be used for OHS scale.

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