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Snatchtastic

14
Jul

Snatchtastic

New Bootcamps begin on July 26th!
Register by July 20th and SAVE 10%!

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Thursday 071510 — – Click Here For Today’s Schedule 
Snatch
Warmup:  3 reps @40/50/60/70% 1RM
Work:  5 sets of 3 reps @80% 1RM 
–Rest–
21-15-9 For Time:
Box Jumps (24/20)
Ring Dips

Pullups

Post Snatch Loads and Number of Reps to Comments 
For the strength segment, you will do four warmup sets for the Snatch followed by 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All Snatches should be received in a full overhead squat and stood to full knee and hip extension.      

For the Metcon, scale movements as necessary to ensure proper execution and minimize rest in order to maximize power output and intensity. 

ENDURANCE WOD tonight at 6pm!
Run: 3 Rounds of ( 200m + 400m+ 600m)
Or

Row: 3 Rounds of ( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set.

EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc

*MUST READ ARTICLE OF THE DAY*
Paralysis By Analysis

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Bootcamps – EARLY BIRD SAVE 10% before July 20th
CrossFit Bootcamp (M/W/F @6:15am)
 CrossFit Bootcamp (M/W/F @7:15am)
 CrossFit Bootcamp (M/W/F @6:00pm)
 Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – Sat/Sun, August 21/22
Pendlay Olympic Seminar – Satrday, October 16th

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