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December 27, 2016

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Thank you to everyone who has donated so far to our box for the Yolo Crisis Nursery! The box is almost full and we are so grateful for everyone’s generosity to help those in need! The box will be at the gym until Friday for anyone still planning to bring clothes or diapers. [/creativ_alertbox]

Skill

1 RM Front Squat

There are only a few days left for PR’s in 2016! Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

AMRAP in 8 Minutes
10 Kettlebell Snatches 24/16kg
12 Box Jumps 24/20″

Workout notes: The kettlebell snatch is a difficult movement to master! Initiate the movement very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before pressing out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor between reps, each rep is initiated from the hang.  Break up the reps however you want but distribute the work evenly across both arms.  If you can do 10 reps unbroken with the Rx’d weight feel free to scale up to a heavier kettlebell!

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