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CrossFit WOD and Olympic Lifting for 7/24/2015

Friday is here.  It is the second strength day of the week.  The weight is going up on our power snatches the reps reduce.  If you recall on Wednesday, the Thrusters required you to really engage your lower body in order to drive the bar overhead.  Today, technique will also start to take a larger role than brute strength.  As the weight increases, you have to recruit your hips and posterior chain.  Otherwise, you will stall out at the limits of your shoulder strength.  If you have to, deadlift the weight to your hip and perform a hang power snatch for each rep.

CrossFit Alloy WOD for 7/24/2015:


Power Snatch

3, 3, 3, 3, 3

For Time:
3 Bar Muscle Ups
6 Toes to Bar
9 Squats
6 Bar Muscle Ups
12 Toes to Bar
18 Squats
9 Bar Muscle Ups
18 Toes to Bar
27 Squats
12 Bar Muscle Ups
24 Toes to Bar
36 Squats

6:30pm- Olympic Lifting with Greene Barbell Club