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July 15, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=”#81d742″]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

AMRAP in 8 Minutes
6 L-Arm Kettlebell Snatch 24/16kg
6 R-Arm Kettlebell Snatch 24/16kg
12 Box Jumps 24/20″

Workout notes: 

Last week we worked on one-arm kettlebell swings. With snatch we start the swing in the same way.  Grab the kettlebell on the inside corner and rotate slightly in when the kettlebell is below the hips and rotate out as you bring it overhead. Keep your elbow tucked in and the kettlebell close as it passes your body and punch up when it’s overhead.  If you do it right you won’t smack your forearm with the kettlebell. It’s tempting to ditch the kettlebell and switch to a dumbbell if you can’t coordinate the movement but try to give it a chance. The conditioning effect is very different with the kettlebell!   Try pacing your box jumps by resting at the top of the box. Scale to a lower box or perform step ups if needed!

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