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#23Dec2020 WOD

Weightlifting Clean and Jerk – Find 1RM Metcon 42-30-18 Wall ball @ 20/14lbs 21-15-9 Deadlift @ 85/55kg 200m Run or Row following each set

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#21Dec2020 WOD

Weightlifting Snatch – Find 1RM – 20mins Metcon EMOM 20:00 – Odd: 15/12 Cal Bike/Row/Ski – Even: X HSPU

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#20Dec2020 WOD

Metcon Morrison 50-40-30-20-10 – Wall-Ball Shots @ 20/14# – Box Jumps @ 24/20″ – Kettlebell Swings @ 24/16kg In honor of U.S. Army Specialist Scott

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#19Dec2020 WOD

Metcon 3 rounds: – 9 Deadlift @ 125/85kg – 18 Box Jump Overs @ 24/20″ Then 150 Air Squats Then 3 rounds: – 9 Deadlift

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#18Dec2020 WOD

Weightlifting Every 2mins for 8 minutes – 1 Strict Press – 2 Push Press – 3 Push Jerk Metcon 2 rounds: – 20 CTB –

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#17Dec2020 WOD

Metcon AMRAP 30:00 – 2 Alt. DB Front Rack Lunges @ 2×22.5/15kg – 2 Alt. DB Hang Split Snatch @ 1×22.5/15kg – 2 Cal Bike/Row/Ski

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#16Dec2020 WOD

Weightlifting Front Squat Work up to a heavy Paused Front Squat (1 rep) 2sec bottom Then 2 x 2 @90% Metcon 30 Power Clean @

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#15Dec2020 WOD

Metcon AMRAP 20:00 – 6 HSPU – 12/10 Cal Row/Bike/Ski – 24 Double unders

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#14Dec2020 WOD

Weightlifting Segmented Snatch  – Build up to a heavy single – 3 seconds pause above the knees Metcon CrossFit Games Open 14.5 For Time: –

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