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SummerSlam is this Saturday!

August 21, 2016

This Saturday is SummerSlam at CFO!!!  If you are thinking about throwing your hat in the ring, visit this site give it a go.

We are in week 4 of 6 of our current cycle – you should be pretty familiar with the lifts and how to warm up for them.  Snatch on Monday, conditioning on Tuesday, Snatch Balance on Wednesday, Clean and Jerk complex on Thursday and Back Squat on Friday.

And SummerSlam on Saturday.

I wrote this on Thursday night about the Snatch complex – it still applies

You may drop the bar to the ground as long as you quickly reset, pick the bar up into a hanging, No Hook, No Foot, position and perform your second lift.

Another note on the No Hook, No Foot.  If you are relatively new to Snatching, this may not be a helpful lift.  If you are still trying to connect your mind to the task at hand – moving the bar from the ground to an overhead position in a beautiful, efficient pull – taking your feet out of the equation may not be needed.  Just perform a Hang Snatch.  If I had to put a number on it, think about the No Hook, No Foot if you have been doing CrossFit for more than 6 months or you can Snatch your bodyweight  (men) or 2/3 bodyweight for ladies.

Everyone will benefit from the Pause Snatch.  It’s all about keeping the bar close.  Do it.

Workout of the Day

Strength/Skill, Week 4 of 6

Pause Snatch Complex

Pause Snatch – No Hook, No Foot Snatch (from the Hang)

Build to a working weight and perform 5 sets



21 Doubleunders

15 Air Squats

9 Toes to Bar

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