December 2 2019

Lithium CrossFit – CrossFit

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Weightlifting

3 pause power snatch

on the 90 sec x 5 rounds

1 “3 pause” power snatch

1 power snatch

-pause 1, 2 seconds below the knee

-pause 2, 2 second pause in power position

– pause 3, 2 second pause in catch

Metcon

December 2 2019 (Time)

3 Rounds

12 burpee over bar

8 cleans (155/105)

4 jerks

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