Crossfit Dublin Wod

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Skill

Every minute on the minute, perform 2 power snatches.  Do this for 10 minutes total (20 power snatches).

select a load that you can do for all ten sets of two.  You should choose a load that is heavy enough to feel a little weight, but still light enough to work on exerting max speed on the bar.  You’re really trying to emphasize turning the bar over as quickly as possible for each rep.  Max loading is not the goal.  We’ll be performing max effort snatches over the next three weeks, so you’ll have plenty of time to work on heavy snatches.  At a lighter weight with this workout, you’ll be able to work speed and proper technique effectively.

Workout of the day

In 5 mins complete 50 double unders and with the left do burpees.

Score your burpees

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