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November 30, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Event 1 details have been released! Sign ups are now closed and our event prep is in full swing! This years Hoedown is sure to be the best one yet! As a reminder there will be no 6:30PM class on Friday 12/1 to allow for setup. [/creativ_alertbox]

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of two and as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

AMRAP in 10 Minutes

10 Box Jump 24/20″
10 Alternating Dumbbell Snatch 50/35 lb

Workout notes: Today’s workout is a classic pairing! You’ll be working for 10 minutes scoring as many rounds and reps as possible.  If you are new to box jumps practice jumping up and stepping down and using a height you are sure you can consistently jump to at a steady pace.  If jumping is not in the cards you can scale to step ups.  Dumbbell snatches can be performed as TnG or in quick succession by setting the DB on the ground and switching hands. If you do plan on doing your reps as TnG be sure to practice your transfer method. There are a few options so find the one that works for you!

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