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December 20, 2016

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday: Friday 12/23: No 6:30 PM Class Saturday 12/24: One Class at 8:30AM ONLY Sunday 12/25: Closed Monday 12/26: Classes at 9:30AM and Noon ONLY[/creativ_alertbox]

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture across all 5 reps and as you increase in weight.

WOD

AMRAP in 12 minutes
10 Burpees
20 Alternating DB Snatch 45/30
40 Double Unders

Workout Notes: Today’s metcon is all about moving.  The dumbbell snatch weight should be light enough that you can move right into it after the burpees.  Make sure to alternate arms for each rep on the dumbbell snatch.  Both sides of the dumbbell should touch the ground as you alternate.  If you aren’t quite ready for sets of 40 double unders, use this as an opportunity to work on them.  Scale the number down to something you could repeat for multiple rounds, a small number of double unders will pay off rather than switching to singles.

 

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