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Tuesday March 20 2018


  • Great effort from all on 18.4! Lots of athletes overcame challenges with Heavy Deadlifts and New Handstand Push-up standards!! Also, a lot of PRs for HSPU…NICE WORK!  Looking forward to 18.5 and wrapping up yet another great OPEN! 
  • Remember, following 18.5 on Friday, CrossFit Hamilton will be providing pizza! Please stay and bring your drink of choice!


Part 1:

Build to Snatch Complex in 10 minutes of:

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch

Part 2:

3 Rounds for Time:

20 Toes to Bar

15 Box Jump Overs #24/20

10 Hang Power Snatches #115/75


  • Part 1 is meant to be an opportunity for you to practice a Snatch complex and build to a slightly heavier weight that you may be using in Part 2.
  • Part 2 is meant to be completed under 10 minutes.
  • Work on cycling Hang Power Snatches at lighter loading.
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