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May 1, 2015

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Please note: We will not be holding open gym at 5AM this morning. The rest of the day will continue as normally scheduled.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

WOD

6 Rounds for Time
25 Sit-Ups
10 Weighted Goblet Step Ups 32/24kg 24/20″

Workout notes: Weighted step ups for todays workout are performed by stepping up onto a box while holding the object goblet style.  A kettlebell or dumbbell can be used.  You should try to maintain an upright torso and step up without a drastic forward lean. If you notice that happening you are either stepping to too high of a box or using too much weight.  Keeping the torso upright with primarily focus the movement on the legs. Alternate each leg such that  The sit-up can be performed with an abmat or on the floor.  Make an honest effort  by keeping your feet flat on the floor and your knees bent.  It can be easy to short change the movement by straightening the legs and just rocking forward. Transferring some additional momentum is unavoidable but work to keep the movement as strict as possible.

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