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Tuesday 10.09.2018

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**IMPORTANT PARKING NOTICE FOR ATHLETES**
Our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.

Warm-up Drills
I. Row 1000m
II. Coach’s Choice
III. Mobility

Impact/Focus: Muscle-ups
Complete the following workload for Muscle-up, or a scaled iteration as applicable. Partition repetitions, sets, and efforts as needed in order to accomplish the selected task volume within the ten minutes.

I. 20 x Ring Muscle-ups
II. 20 x Ring Muscle-up Transitions
III. 20 x Pull-ups + 20 x Dips
IV. *Bonus (if time permits): 10 x Controlled Negatives from Support to Bottom of Deadhang Pull-up on Rings.

Notes: While a sense of hustle is encouraged, time does not remain the paramount priority despite the 10 minute clock; movement quality and the addressing of form and technique improvements take precedence (ie smooth is fast, work smarter and then harder) thus we advise save full throttle for the benchmark(s) on the horizon.
Controlled Negatives from Support to Bottom of Deadhang Pull-up on Rings are an additional training workload athletes may take on provided they have executed the primary training well and to completion within the time limit. Strength training through the ‘negative’ is excellent for developing strength, yet it also refines motor recruitment efficiency of muscle function. All levels of athlete stand to benefit dramatically if their main meal for muscle-up training has been completed and they have the initiative to heartily indulge in this bonus ‘dessert’. Get some, freaks.

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“WOD181001”
For time
30 x Toes-to-Bar
40 x Single-arm Dumbbell Snatch (50/35lbs)
50 x Dumbbell Box Step-Overs
40 x Single-arm Dumbbell Snatch (50/35lbs)
30 x Toes-to-Bar

Notes:
1. Scaling for Toes-to-Bar today will be 1:1 for repetitions across all levels. The movement itself has an intermediate scaled option of Knees-2-Elbows or a more foundational scaling option of Hanging Knee Raises/Supine Leg Raises. Those seeking additional insight are encouraged to learn and reinforce points of performance and scaling progressions through a linked video tutorial, courtesy of CrossFit.com: To watch click HERE.

2. Dumbbell Box Step-Overs are scalable for both height and load regarding Dumbbell weight. If sound technical execution of the rep load requires it, omitting the dumbbell for this portion of the WOD may be warranted.
Dumbbell load guidelines for Rx’d athletes are 50 and 35lbs respectively.

3. Single-arm Dumbbell Snatches may be done alternating or partitioned into sets per left and right side, etc. The image above has a comprehensive point of performance form and technique list for the Single-arm Dumbbell Snatch (Power Snatch Version). The accompanying demonstration video courtesy of CrossFit.com may be found linked HERE.

Post scores to comments.

Samy Daghir

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