Thursday 07.19.12

Scott and Marci visualize being Olympic rowers on our Concept2s

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Last day to order t-shirts, dry fits, and hoodies is TODAY!

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NEXT WEEK:

Monday, July 23 - Friday, July 27

Bodyweight Week with Danelle

WODs at 5:30 AM, 12 PM, and 5:30 PM ONLY!

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The Olympics are coming! The Olympics are coming! The festivities kick off on July 27. See how this Olympic rower uses CrossFit to train for her sport.

All those snatch progressions during warm-ups over the past week lead us to maxing out on the full squat snatch deal TODAY before attacking a hero WOD. Keep that bar close to your body on the way up and accelerate the bar upward using your HIPS. As usual, you will fare better with this lift if you are uber-comfortable with the bottom of your squat. Think of jumping your feet out from your set-up position. Lots to think about to make this a successful lift, so get practicing on those lead-up rounds to your 1 rep max.

WOD

Warm-Up:

5 minutes

Snatch Progression

5 PVC shoulder pass-throughs

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1 RM Snatch

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"Morrison"

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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

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50-40-30-20-10

Wall balls (20/14)

Box jump (24"/20")

KB swings (53/35)