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WODs

Tuesday, December 30, 2014

By December 29, 2014No Comments

Main – CrossFit

Schedule changes for the week:
Wednesday- (no 6 or 7am class) 9:30, open gym 10:30-12:00, & 12:00 class
Thursday- closed
Friday – regular class schedule

Clean (1×4 @ 66%, 1×3 @ 75%, 1×2 @ 83% ,1 @ 89%, 1@ 92%)
-Do not go for 1RM, we will be testing next week.

Metcon (Time)

3 Rounds for Time:
25 Power Snatch 95/65
25 Double Unders
25 Chest to Bar Pull Ups

Check out slow mo of natalie Woofolk Burgener.  Take note of a couple of things – she has a bottom up dynamic start, meaning she gets very deep in a squat as she starts the lift but does not pull the weight off the ground until her butt is a little above parallel.  Most people start with their butts high, then move it lower to initiate the pull.  If you’ve never tried it, play with Natalie’s method some to see how it feels to you.  Second, watch her “jump down” under the bar.  Her feet get airborne, but not in a “jumping up” way as in to pull the bar higher – she jumps down and readjusts her feet slightly wider to receive the bar.  This is difficult to learn, so if you want to start playing with it, do it with PVC or an empty barbell, and have a coach watch you to make sure you’re jumping down not jumping up.

Jerrod Ruhl

Author Jerrod Ruhl

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