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Week of March 13, 2017

March 12, 2017

Oh man,he’s talking about rate of force development.  I’m swooning.  Man crush, engage.

3 workouts are down in the CrossFit Games Open.  Handstand Pushups, Rowing and Thrusters are still some big movements left on the table, but I’m not leaving off my prediction of dumbbell DT.

We’re bringing back a movement from 17.1 for today’s conditioning piece – the 50/35 DB Snatch.  Here’s my advice – don’t snatch like an @$$hole just because you can.  Yes, we know you can snatch that DB like you are starting a lawn mower.  But if you are anything like me, that can leave you with an extremely sore back for days on end.  Better to sink your hips, get a good start position and pull properly.  Do this knowing full well you need to bend over more because the damn thing is lower to the ground thank the barbell.

Workout of the Day


Front Squat Double

Take 20 minutes to work to a heavy double



10 Alternating DB Snatch 50/35

5 Thrusters 95/65

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