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Snatches! Thursday 02/13/14

Snatch Drop Demo: Warm-up Group Burgener Warm-up, Dislocates, behind the neck presses, and Overhead Squats. (all with PVC) Drills/Warm-up  Start with: a) 3×5 Snatch Deadlift Then: b) 3×5 Snatch Drops Then: c) 3×5 Low hang Squat Snatch Workout:  Snatch – Establish a pristine 3-rep Squat Snatch (each rep reset) Function/skill/speed wins > lbs/kg today.   […]

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Tuesday 02/11/14

Gymnastics Day – “Movement Efficiency” Skill #1 (20:00 Super-set) Speed Pullups + Speed Burpees *Perform Kipping or butterfly pullups at 10-20 reps *Perform 3-10 Burpees as fast as possible. Rest between sets Skill #2 (20:00 Super-set) Hand Release Push-ups + Kipping Dips *Perform 10+ Games Standard Push-ups with speed and efficiency *Perform 5+ Kipping Dips […]

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Monday 02/10/14

Strength #1 (15:00) Hang Squat Clean – work up to a heavy 1 Strength #2 (15:00) Push-Press – 5×2 – Get after it! WOD  (16:00) Alternating EMOM 1 min of Max Dumbbell Snatches. Heavy. (Men 35#+, Women 20#+) 1 min of Airdyne, Jump Rope, or walking laps around gym (recovery pace) *CF Games-Style standard on […]

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Category: WOD
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Thursday 02/06/14

Warm-up Group Burgener Warm-up, and…..   Skill (15:00) Snatch Practice Beginners go light and practice technique. Competitors – work on Squat Snatch from hang or ground – moderate loads.   WOD #1 (15:00 time cap) 4 Rounds of 10 Pushups 15 Box Jumps 10 Dips (Ring or Box) 15 Wall Balls   WOD #2 Row […]

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