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October 31, 2016

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[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Mark your calendars! Holiday party and in-house challenge December 10! More details to come![/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Squat Clean

Spend ten minutes practicing a moderate effort squat clean. If you are new to the movement then start light and increase gradually.  Practice a controlled pull from the floor with your shoulders and hips rising together. As the bar passes your knees agressively open your hips to create vertical hip drive and then quickly rotate your elbows around the bar as you pull under and into the recieving position.  Coordinating those three pieces can be difficult for new lifters so start at the beginning and just quickly catching the bar in the front rack and then ride that down into the bottom of your squat.
WOD

AMRAP in 8 Minutes
30 Double Under
15 Kettlebell Swing 32/24 kg

Workout notes: Today’s workout is a little bit like the classic CrossFit Open workout with snatches and double unders.  If you have double unders the goal is to go unbroken and give yourself a couple of quick breaths before you pick up your kettlebell. If you don’t quite have double unders scale the volume to a number you can complete in about 30-40s.  The kettlebell swings will get tough as you progress through the workout so break them up when needed.

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