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December 12, 2016

Hometown Hoedown

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] What a blast! Thank you so much to those of you that came out Saturday to compete, cheer and hang out.  Special thanks to everyone that helped us with judging, scoring, setup and everything else it took to make the Hometown Hoedown a success.  Final  leaderboard and event results are available at www.hometownhoedown.com.[/creativ_alertbox]

Skill

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  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 little bit in the front squat and load the bar onto your torso. That 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.

WOD 

AMRAP in 10 Minutes

7 Burpees over the bar
3 Clean and Jerks 185/125lb

Today we’re working with two very different movements.  A fast all bodyweight movement and a likely slower barbell lift.  Try to find a pace that allows you to move smoothly through both parts of this workout.  The weight you choose for the clean and jerk should be a bit of a challenge.  If you are hitting unbroken sets of 3 through the whole workout you may have gone too light.  Use this as an opportunity to try bumping up the weight a little on your barbell.

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