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January 23, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]NEW CLASS ANNOUNCEMENT! After a record breaking class size yesterday we have decided to add a 9AM CrossFit Class to our Sunday schedule starting this week 1/29![/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second rep will be from the hang position.  You can choose to hang on the the bar after your first rep and carefully bring the barbell back down to the hang position by unwinding your lift.  If you choose to drop the bar between reps you will need to snatch deadlift the bar up to the hang position before your 2nd lift.  Now would be good time to review the hook grip!  Working from the hang and power position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

8 Minute AMRAP
Box Jump Overs* 24/20″
*12 Kettlebell Swings EMOM 32/24kg

Workout Notes: Today’s workout is short and sweet.  At the top of every minute including the first minute you will perform 12 kettlebell swings.  After your swings are done you will move on to box jump overs for the remainder of the time left in the minute.  For the box jump overs you will face the box to jump on top of it and then jump or step down on the other side of the box before your next rep.  If you don’t feel comfortable jumping to the prescribed height for the box jumps choose a lower box or stack some weights to a height that you can jump to rather than stepping up to a higher box.  Your kettlebell should be a manageable weight that allows you to get your 12 swings done in 1-2 sets so that you have time for some box jump overs in each minute.  Your score for this workout will be your total box jump overs.

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