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August 15, 2017

Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down.

WOD

AMRAP in 10 Minutes
20 Medicine Ball Clean 20/14 lb
10 Sumo Deadlift High Pull 75/55 lb

Workout notes: This couplet features two of the foundational movements from CrossFit. Both seem simple but do require some practice to execute perfectly.  The medicine ball clean teaches and requires speed dropping into the squat underneath the medicine ball and the SDLHP will be much smoother with a violent hip opening to drive the barbell upward. Don’t be tempted to shorten the range of motion of either movement to end up with a higher score!

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