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March 1, 2018

Skill

EMOM for 10 Minutes
2 Thrusters

The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

AMRAP in 10 Minutes

30 Double Under
10 Sumo deadlift high pull 95/65 lb

Workout notes

Today’s workout is a time priority couplet with another pair of our fundamental CrossFit movements.  We see the double under quite often and it’s a difficult skill to master but physically rewarding once you figure out the technique.  If your double unders are hit or miss, scale the total number in each round to a number you can complete in about 45 seconds.  If double unders aren’t happening today do single unders but throw a few double under attempts in every round.  The sumo deadlift high pull is a tricky movement at any weight and even though the bar is light today efficiency will matter.  Do your best to drive the bar upwards with your hips just as you would with a clean rather than perform upright rows.

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