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November 20, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note! We will be holding one class at 8:30AM ONLY on Thanksgiving morning and closed Friday for the holiday. There will also be no 7:30PM Open Gym on Wednesday night. Back to Normal hours on Saturday. [/creativ_alertbox]

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all rather than adding weight as you go.

WOD

With a clock set for 12 Minutes

1 Minute of double unders
1 Minute of squat cleans 135/95 lb
2 Minutes of double unders
2 Minutes of squat cleans 135/95 lb
3 Minutes of double unders
3 Minutes of squat cleans 135/95 lb

Workout notes: Today’s features a difficult timing format with increasing time at each station.  Your score will be your total number of repetitions completed in twelve minutes and both movements. If you have double unders you could potentially game this workout by going easy on the squat cleans but that is not the intent of this workout!  Go hard on both movements.  Keep in mind half of the workout time is spent in the final two stations so don’t go out too hard in that first round and leave something in the tank!

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