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February 24, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.1 has been announced! Check it out at games.crossfit.com and review the movement standards so you are ready on Saturday! First heats will kick off a little after 10:30 and we will run heats until we are done. Please show up on time so we know how many heats to plan for for the day! If you’re planning to hit the workout on Saturday it might be a good idea to take Friday as a rest day![/creativ_alertbox]

Skill 

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD 

3 rounds for time
20 Deadlifts 155/105lb
20 Wallballs 20/14lb to 10/9′

Workout Notes: Today’s workout is all about moving fast.  The weight of your deadlift should be very light.  Choose a weight that allows you to get your first 20 reps done in 3 sets at the most. Even though the bar is light, focus on proper mechanics and form during your deadlift reps and don’t sacrifice form for speed.  Focus on hitting full depth for every wallball rep and choose a target height that you can maintain for all three rounds.

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