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December 23, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day tomorrow and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox]

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive.  Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

WOD

Diane

For time

21-15-9

Deadlift 225/155lbs
Handstand Push-Up

Workout notes: This classic CrossFit benchmark workout includes the difficult handstand push-up. The movement can be kipped but you do need a baseline level of strength.  As a baseline you should be able to hold a handstand for 1 minute as well as do 15 super strict push-ups in a row without breaking.  If you are not quite at that ability level perform a movement that will help build that overhead and pressing strength.  Choose dumbbell strict press or standard push-ups.

 

 

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