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Shrug Up

19
Oct

Shrug Up

Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here

WOD for Wednesday 102010 — – Click Here For Today’s Schedule 
Snatch

20×1
–Rest–
21-15-9 For Time:
Overhead Squats (95/65)
Pullups
Pushups

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do 15 single rep Snatch attempts.  Progressively add weight up to a comfortable “working” weight.  You should not be missing more than 3 or 4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Snatches should be received in a full overhead squat position.

For the Metcon, scale the OHS squat load to ensure proper movement execution.  

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

Coach Pendlay with some thoughts on the Snatch
[youtube]http://www.youtube.com/watch?v=ye7yk_uM3VY&feature=player_embedded[/youtube]

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

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