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Commonwealth CrossFit, CrossFit Accolade – WOD

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Skill

For quality: (Empty Bar)

3×3 Snatch Deadlift

3×3 Deadlift Shrug

3×3 Snatch Pull

3×3 Power Snatch (1/4 land)

3×3 Power Snatch (1/2 land)

3×3 Squat Snatch

*It’s encouraged that this is done unloaded for skill development. However, with proper technique you can progress to a light loading (<50%) across 3 the sets. The 1st set of each drill must be unloaded. Loading should be relative to each phase of the movement. You may need to take the weight down to successfully perform certain parts relative to others.

Metcon

DB Snatch/T2B (Time)

3 Rounds

30 DB snatch (50/35)

30 Toes to bar
Time Cap: 15 Minutes