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December 22, 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

1 RM Squat Snatch

For today’s skill work we are working up to a one rep max squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.

WOD 

Karen

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

Workout notes: A classic “Girls” workout from CrossFit.com.  150 reps is a lot! Starting with a large set is sometimes helpful mentally to get a chunk of the work out of the way.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set sizes keeps you moving.  Don’t be afraid to scale the total volume if needed and drop the rep number down to somewhere between 75-120.

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