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May 13, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional! [/creativ_alertbox]

Skill

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

Today’s lifting skill is a barbell complex of Power Snatch followed by a full Hang Squat Snatch.  Choose a challenging weight that is higher than what you would normally use during a metcon. Practice employing the hook grip so you can safely move from the first lift to second without losing control of the bar.  It may feel awkward the first few times but you will need to commit to it for a few weeks to get used to it. If you have mobility trouble keeping you from perform a full squat snatch keep both lifts above parallel with either a split or power snatch achieving the safest possible depth.

WOD

“2015 CrossFit Games Regional – Team Event 3”

For time
800M Run
50 Wall Ball Shots 20/14lbs 10/9′

Workout notes:  This workout will be featured two weekends from now at the California regional by your very own CrossFit Davis team! Much like Monday’s sprint workout you will want to be near max effort for the entire workout. If you participated in Monday’s workout use that experience to pace your initial 800M run.

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