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06.23.2015

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f9b8281718f92a79535afd97a8aa147dANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Complex
Following movement review, warm up as needed before completing the following workload.

Power Snatch (:02 Pause @ Knee) + Hang Power Snatch + Overhead Squat

Post loads to comments.

“Grey Zone”
Complete as many rounds/reps as possible in 12:00 of
10 x Renegade Rows (50/35)
10 x Box Jumps (24/20)
10 x Slamball (40/20)

Notes: Athletes should scale their renegade row dumbbell weight appropriately to allow for maximum intensity throughout the 12:00 time domain.

Post rounds/reps completed to comments.

Skill Development
4×8 Pull-ups

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).

Samy Daghir

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