Tuesday 140121

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Strength

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1 Hang Snatch (below-the-knee) + 1 Drop Snatch (drop is into the power receiving position)

6 x 1 @ 65-75% Snatch 1RM

For the drop snatch, there is no dip and drive to get the bar moving. Take a big breath and immediately drop into the 1/4 squat receiving position to work on the power snatch catch.

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WOD

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Complete 4 rounds for time of:

25′ Handstand Walk

6 Clean and Jerk @ 75% 1RM

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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/01/Photo-Dec-24-10-56-56-AM.jpg” link=”” alt=”Rob” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Rob getting in some one-arm KB work!

We have some exciting news for you guys! Well, it will be exciting for some! We will be adding an evening Open Gym time. The new Open Gym will be on Mondays, Wednesdays, and Fridays from 7 – 8 pm. The late morning Open Gym has been a hit. We recognize that not everyone is able to make that time due to work schedules, so we wanted to offer another opportunity for you guys to get some extra work in.

You will soon see the sessions added to the schedule in MBO. Please sign up for these Open Gym sessions as you would a WOD. This helps us out a bunch when we review attendance of the various sessions we have. One thing to note is that on Mondays, Open Gym will run concurrently with Oly Night. This shouldn’t be a big deal, but understand that the coach will be engaged working with the lifters. Because Oly Night is pretty awesome and is often crowded, this will also impact how much floor space if available. Not a big deal, but something to be aware of.

As with the open gyms during the day, a coach will always be present, but they may be working with other athletes who grab them first so there’s no guarantee that you’ll get one-on-one time. The expectation is that you have experience in the gym, you’ll come in with a plan of what to work on, get warmed up on your own, and get to work. The sessions will end at 8pm, so please respect the coach’s time and have your work completed and your gear cleaned up by then.

We hope you guys are excited for this and will take advantage of it. Please let us know if you have any questions!!