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August 23, 2017

Skill

Front Squat
5RM

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all rather than adding weight as you go.

WOD

AMRAP in 10 Minutes
10-20-30-40-50 …
Sit-Up *
Alternating Dumbbell Snatch 50/35 lb

*you may use your dumbell as an anchor and target if you like

Workout Notes: We saw a similar workout on May 15. In that workout we had the same set size for every round and in this workout we’ll increase the difficulty a good deal by increasing the rep count as we complete rounds. You’ll still complete as many reps as possible but you’ll be more likely to finish in the middle of one of the larger rounds.    For the dumbbell snatches you will alternate arms for each rep. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.   If your dumbbell is heavy enough try using it as an anchor and target during your sit-ups.

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