112921

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

30 Toes to bar

40 DB Snatch

50 DB Overhead Lunge

40 DB Snatch

30 Toes to bar

(50/35)

Time cap: 12 Minutes

After Party

Snatch Pull + Power Snatch (5×1)

10 Minutes: E2MOM

1 Snatch Pull + 1 Power snatch

Flat sets focusing on timing of pull and speed under the bar. (no more than 50% 1RM)