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November 22, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: No 7:30PM Open Gym Tonight. We will be open for one class tomorrow (Thursday) at 8:30AM and closed Friday. Normal hours return Saturday.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM.

WOD

for time

40-30-20-10

Sit-ups with a medicine ball 20/14 lb
Box Jumps 24/20″

Workout notes: Today we have a high volume of two body weight movements.  With a volume of box jumps such as this you’ll want to establish as sustainable cadence that is a bit slower than how you would approach this in a sprint. This number of box jumps may be unfamiliar so consider scaling by lowering the volume or the height of your box.

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