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Rhythmic Snatches

28
Nov

Rhythmic Snatches

Volunteers still needed for the Carolina Fitness Challenge on December 11th!
Sign up sheets are on the whiteboard at the gym!

WOD for Monday 112910 — – Click Here For Today’s Schedule 
Overhead Squat

5 sets of 5 reps
–Rest–
KB Snatch Test (52/35)
As many reps as possible in 10 minutes

Post Overhead Squat Loads and KB Snatch Reps to Comments
For the strength segment, you will do 5 sets of 5 reps of Overhead Squats.  Progressively add weight to the bar each set up to the heaviest you can do for 5 reps.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Bar should be squatted below parallel.             

For the Metcon, do as many KB Snatches as you can in 10 minutes.  You may switch hands and put the KB on the floor as much as necessary. 

ENDURANCE WOD tonight at 6pm!
Run or Row
6 Rounds
30 seconds all out effort
2 minute active recovery
Goal is to use maximum effort for each 30 sec interval.  The 2min recovery period is to be at an easy pace. 

Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm) – Only 2 spots left!

Upcoming Events
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011

Like a metronome!
[youtube]http://www.youtube.com/watch?v=poU2N2H1g0Y&playnext=1&list=PLEDD7E4345987FE29&index=26[/youtube]

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