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May 26, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Power Cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

For time

50-40-30-20-10
Kettlebell Swing 32/24 kg
Sit-up

Workout notes:   Today’s workout has a high number of heavy kettlebell swings and sit-ups so if you are new to crossfit or this level of volume, consider cutting the volume by leaving off the first round.  Sit-ups tend to be one of the movements that can leave people exceptionally sore! When swinging a kettlebell you should always be under control and able to safely return the kettlebell to the floor.  If you are just getting used to a new weight try performing “russian” style swings by just bringing the kettlebell to eye level.

 

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